Waist-to-Height Ratio Calculator
Calculate your waist-to-height ratio, one of the strongest simple predictors of cardiovascular risk.
Waist-to-height ratio is one of the most predictive simple measurements for cardiovascular risk. It outperforms BMI in most studies because it captures central (abdominal) adiposity — the fat distribution pattern most associated with metabolic disease — rather than just total weight relative to height. The threshold is memorably simple: your waist should be less than half your height.
The "keep your waist less than half your height" rule is one of the most evidence-based simple health guidelines available. A 5'10" person (70 inches) should keep their waist under 35 inches. This single measurement predicts cardiovascular risk better than BMI in most population studies.
Why central fat matters more than total fat
Fat stored around the abdomen (visceral fat) is metabolically active in ways that subcutaneous fat is not. Visceral fat releases fatty acids directly into the portal circulation, driving insulin resistance, inflammation, and dyslipidemia. Two people with identical BMIs but different waist measurements can have dramatically different metabolic profiles. The person with a larger waist relative to their height is at substantially higher risk of type 2 diabetes, cardiovascular disease, and metabolic syndrome.
WHtR vs BMI vs waist circumference
BMI does not account for fat distribution or muscle mass. Absolute waist circumference (common cutoffs: 40 inches for men, 35 inches for women) does not account for height — a 4'10" woman and a 6'2" woman have different healthy waist thresholds. WHtR corrects for height and has been shown in multiple large studies to be a better predictor of cardiometabolic risk than either BMI or absolute waist circumference alone.
Frequently asked questions
Where exactly do I measure my waist?
At the navel level, not the narrowest point. Measure at the end of a normal exhale without sucking in. Use a flexible tape pulled snug against skin but not compressing tissue. Morning measurements before eating are most consistent.
What WHtR is considered healthy?
Under 0.5 is the standard healthy threshold and applies to both men and women. 0.5-0.59 indicates elevated risk. 0.6 and above indicates substantially elevated risk. Some researchers propose a lower threshold of 0.4 as ideal, and a graduated risk scale rather than a binary cutoff.