A Waist To Hip Ratio Calculator To Determine Body Shape
This waist to hip ratio calculator (WHR calculator) is used to measure the ratio of your waist circumference to your hip circumference. A person’s waist to hip ratio is an important measurement as it is a good predictor of potential health issues like heart attack and stroke. WHR is in fact a better measurement to tell if you at risk, than either body mass index (BMI) or waist circumference measurements because belly fat tells the real story. People who carry fat around their middle are said to have an “apple shape”, while those whose fat is stored around the hips are a “pear shape”. Research has shown that people with “apple-shaped” bodies face more health risks associated with obesity such as diabetes, high blood pressure and heart disease, than those with “pear-shaped” bodies. This is also true for people who have not yet developed any symptoms of disease.
How To Calculate Waist To Hip Ratio
Waist to hip ratio is a simple calculation. You divide waist circumference by hip circumference. The thing is, to get an accurate measurement, you must know where to measure your waist and hips. Follow these steps to learn how to measure waist circumference and how to measure hip circumference:
- Stand up straight and breath out.
- Using a tape measure, circle your waistline, just above your belly button. This is your natural waistline – i.e. the part that creases if you bend to the side. This is your waist circumference measurement.
- Next, measure your hips by wrapping the tape measure around yourself at the widest point of your buttocks. Make sure the tape measure is level all round. This is your hip circumference measurement.
- Now that you have these two measurements, you can use the formula below to calculate your WHR ratio manually, or use our calculator below, which gives and analysis of the result as well:
WHR Chart - What Does Your Number Mean ?
Use these charts below to look up your health risk, based on your WHR. Basically, for women a healthy WHR is 0.85 or less, and for men it is 0.99 or less. If you do not have an ideal waist to hip ratio, and your WHR > 0.85 if you are a women, or >1 if you are a man, then you are at greater risk.
Waist to Hip Ratio Chart | Analysis For Women:
| Gender | WHR Value | Classification |
|---|---|---|
|
Female |
0.8 or lower |
Low Health Risk |
|
Female |
0.81 - 0.84 |
Moderate Health Risk |
|
Female |
0.85 or higher |
High Health Risk |
Waist to Hip Ratio Chart | Analysis For Men:
| Gender | WHR Value | Classification |
|---|---|---|
|
Male |
0.95 or lower |
Low Health Risk |
|
Male |
0.96 - 1.00 |
Moderate Health Risk |
|
Male |
1.00 or higher |
High Health Risk |
What Body Type Am I?
Your waist to hip ratio shows where fat is stored in your body, so your body shape says a lot about your health. Of course, people come in all shapes and sizes and can have health issues regardless. However Why do some people pack on weight around the abdomen, and others around the hips and thighs? This is due to many factors, like hormones, genetics and lifestyle. The good news is that diet and physical exercise can help re-shape your body. If your health is at risk, you can take action to lose weight by eating healthy and becoming more active. Have a look at this body type chart below to see what different body shapes disclose about your health.
Apple Body Shape
This one is obvious. A person with an apple shaped body is someone who accumulates fat around the abdomen, or in other words has a “beer belly”. Research has shown that excess visceral fat (body fat that is stored in the abdomen) is linked to health risks like type 2 diabetes, cancer, high blood pressure and heart disease. Visceral fat is the unseen fat found near major organs in the body such as the liver, pancreas and intestines. Apple shaped bodies are more common in men than women, but by no means exclusive only to men!
Action To Take To Lose Weight and Reduce Body Fat:
- Change your diet to eat more fruits and vegetables and cut out processed and highly refined foods.
- Increase your intake of lean proteins.
- Do strength training like weights, squats and push-ups. This helps in building muscle and increases your metabolism.
- Become active with more cardio exercise like walking, cycling and swimming.
Pear Body Shape
People with a pear-shaped body store fat around their thighs and hips. And yes… this is more common in women. This type of fat is stored under the skin (subcutaneous fat), and less dangerous than visceral fat. Therefore, people who are pear shaped are healthier than apple shaped people and are at less risk of developing chronic illnesses. However, the downside is that it is harder to lose weight when fat is store in the thighs and hips, so a person with a pear body type needs to watch their fat intake.
Action To Take To Lose Weight and Reduce Body Fat:
- Change your diet to eat more complex carbohydrates like wholegrains, and proteins like beans and lentils.
- Eat more vegetables and lean proteins.
- Target leg muscles when you exercise. So exercise like running, cycling and squats are good.