Waist-to-Hip Ratio: Measuring Body Fat Distribution
Learn how waist-to-hip ratio reveals important health risks that BMI misses, and why where you carry fat matters as much as how much fat you have.
Why Fat Distribution Matters
Where you store body fat significantly impacts health risks. Abdominal fat (apple shape) is more dangerous than hip and thigh fat (pear shape) because visceral fat surrounds organs and releases inflammatory substances that increase disease risk.
How to Measure
Measure waist circumference at the narrowest point between ribs and hips, typically at belly button level. Measure hip circumference at the widest point around your buttocks. Divide waist by hip measurement to get your ratio. Measure in the morning before eating for consistency.
Healthy Ranges for Men
For men, a waist-to-hip ratio below 0.90 is low risk, 0.90-0.99 is moderate risk, and 1.0 or higher is high risk for cardiovascular disease and metabolic disorders. Men tend to store fat in the abdominal area, making this measurement particularly important.
Healthy Ranges for Women
For women, a ratio below 0.80 is low risk, 0.80-0.84 is moderate risk, and 0.85 or higher is high risk. Women typically store fat in hips and thighs, but abdominal fat accumulation (especially after menopause) significantly increases health risks.
Health Implications
High waist-to-hip ratios correlate with increased risk of heart disease, type 2 diabetes, stroke, and certain cancers. This measurement can identify health risks even in people with normal BMI. Reducing abdominal fat through diet and exercise improves this ratio and reduces disease risk.