Calculate your Waist-to-Hip Ratio.
The Waist-to-Hip Ratio (WHR) is an important indicator for health risks. It shows body fat distribution and identifies dangerous belly fat better than BMI or body weight alone.
WHR = Waist Circumference / Hip Circumference
Example: 33" waist, 40" hips
→ WHR = 33 / 40 = 0.83
Interpretation:
• Low WHR = Pear shape (fat on hips/thighs)
• High WHR = Apple shape (belly fat) → Higher risk
Men:
• <0.90: Low risk ✅
• 0.90-0.99: Moderate risk ⚠️
• ≥1.00: High risk ❌
Women:
• <0.80: Low risk ✅
• 0.80-0.84: Moderate risk ⚠️
• ≥0.85: High risk ❌
Increased risk for: Type 2 diabetes, cardiovascular disease, hypertension
BMI only shows weight-to-height ratio but ignores WHERE fat is located. Belly fat (visceral fat) is metabolically active and produces inflammatory substances. Someone with normal BMI can still have dangerous belly fat.
Fat that accumulates around internal organs. It's more metabolically active than subcutaneous fat, produces hormones and inflammatory substances. High WHR indicates a lot of visceral fat – possible even in slim people!
Belly fat responds well to: Cardio exercise (30+ min), less sugar and alcohol, adequate sleep (7-9h), stress reduction (cortisol promotes belly fat). Sit-ups alone DON'T help – you can't spot-reduce fat!
For men above WHR 0.95, for women above 0.85, health risk increases significantly. But: WHR is only ONE factor. Blood pressure, blood sugar, cholesterol, and exercise count too. When in doubt, see a doctor!
Pro Tip: Measure in the morning before breakfast, relaxed and without sucking in your stomach. Track the trend over weeks – daily fluctuations are normal!