The waist-to-hip ratio tells you how healthily your body fat is distributed. The waist-to-hip ratio is a simple indicator of mid-torso obesity. The wider the hips in relation to the waist, the better.
The easiest and most accurate way to find out your waist-to-hip ratio is to take a body composition measurement, for example through BodyMaja. However, it is also possible to measure and calculate the ratio yourself.
The ratio is measured by dividing the waist circumference by the hip circumference. It is important to measure your waist and hips at exactly the right point to ensure you get a reliable result.
To find out your waist-to-hip ratio, all you need is a standard tape measure. The measurement is taken in a standing position.
1. Measure the waist circumference from the midpoint of the lowest ribs to the highest point of the hip bones. This point is usually about two centimetres above the navel.
2. Measure the pelvic circumference at the highest point of the buttocks, the spherical end of the femur.
3. Calculate the ratio of the measurements. Divide the waist circumference by the hip circumference.
Example:
Your waist measurement is 90 cm and your hip measurement is 100 cm.
The result is calculated like this: 90 / 100 = 0,9.
So your waist-to-hip ratio is 0.9.
The possibility of error is always present in manual measurement, so to ensure a reliable result, it is recommended to take measurements several times (for example three times) and calculate the ratio based on the average values.
The waist-to-hip ratio is also one of the measures included in the Bodymaja body composition report. The measurement is taken with an InBody meter, meaning that no tape measure or assistant is needed.
Waist-to-hip ratio with Bodymaja report
The waist-to-hip ratio cut-off values are not exact, as the ratio can vary widely within the same BMI range.
As a rule of thumb, the lower the result, the better off you are. Different sources cite many different thresholds between 0.8 and 1.0. The clearest benchmark is provided by According to WHO target values.
Waist-to-hip ratio limits according to WHO
– less than 0,85 for women
– less than 0,9 for men
Both sexes are at high risk of increased health risks if the value exceeds 1.0.
A high number is a clear indication that excessive fat has accumulated around the abdomen. Excess fat is always a health risk, and mid-body obesity in particular increases your susceptibility to a wide range of diseases.
Research shows that fat accumulation around the waist and high waist circumference are particularly strongly associated with heart problems.
Also diabetes risk increases with the increase in waist circumference. Links have also been found with a number of other diseases, even dementia.
However, a large pelvic girth is not in itself a health risk. Softness in the buttocks and hips can even be a good sign.
Your pelvic circumference also depends strongly on your congenital characteristics, and is not similarly linked to your lifestyle.
The larger the hip circumference is in relation to the waist, the healthier the fat distribution in the body. Studies show that it is precisely the ratio is relevant, not centimetre quantities.
What does your waist-to-hip ratio say about your health risks?
Use the table to check whether your risks are elevated based on this indicator.
Health risks Women Men
Low risk < 0,8 < 0,95
Moderate risk 0,81-0,85 0,96-1,0
High risk > 0,86 > 1,0
Source: Healthline
The measured ratio includes both normal subcutaneous fat and visceral fat, which is particularly dangerous.
It is important to note that the waist-to-hip ratio is not inherently a measure of visceral fat, although it is sometimes presented as such.
The waist-to-hip ratio is based much more on subcutaneous fat than visceral fat, so interpreting this value as a direct measure of visceral fat is incorrect.
The waist-to-hip ratio may give an indication, but a proper body composition measurement is the only way to determine the exact amount of visceral fat.
The waist-to-hip ratio is a simple and easily measured at home way to identify health risks, but it is not an entirely unproblematic measure of well-being.
The reliability of the measurement can vary depending on the instruments, the person taking the measurement and the measurement setup. The timing of food intake at the time of measurement can also affect the result.
In addition to practical limitations, the generalisability of the results is limited by the fact that the amount of fat in the mid-torso can vary considerably within a small BMI range.
The congenital structure of the body affects what can and cannot be inferred from the waist-to-hip ratio for each individual. For example, people who are naturally slim may find themselves in situations where even a fit person’s waist-to-hip ratio shows worrying figures, even if there is little extra fat around the waist.
The reference values for the waist-to-hip ratio also vary between different population groups.
So the waist-to-hip ratio does not always tell the whole story. If you want accurate information about the well-being of your body, the result should be accompanied by at least the body mass index.
Of course, the most advisable thing to do is to take an accurate body composition measurement, which will give you precise information about the distribution of fat in your body.
Bodymaja’s InBody measurement shows the waist-to-hip ratio as part of the measurement results.
The device calculates it based on impedance measurement, fat mass, fat percentage and segmental muscle mass. Based on this information, the device generates the volumes of the body parts and at the same time the cross-sectional areas and girths.
Measurement with InBody eliminates all sources of error in tape measure measurement. Therefore, the waist-to-hip ratio obtained from the body composition measurement may differ from the result measured with a tape measure.
Monitoring the results obtained by the device is easy and reliable, as the measurement is carried out in exactly the same way every time. A thorough body composition measurement is the only fully reliable way to determine the waist-to-hip ratio.
We want to offer you a new way to get an accurate picture of your body composition. With our InBody 770 measurement, you can get to know the inner world of your body and better understand what it needs to function in the best possible way.
Update your information today, measure regularly and give your body the attention it deserves.
Solve problems, achieve your goals and take the first step towards a healthier and more balanced life.