What Is Waist-to-Hip Ratio?

Written by WebMD Editorial Team
Medically Reviewed by Raja Durai Sam Nishanth, MBBS, MD on January 29, 2026

Your waist-to-hip ratio compares your waist size to your hip size. Higher ratios can mean you have more fat around your waist. This can lead to a higher risk for heart disease or diabetes.

Carrying too much weight around your waist can cause health problems. Your health is affected by where you store body fat, even if you have a healthy weight or a normal body mass index (BMI).

Abdominal obesity. Too much fat around your waist is known as abdominal obesity. This fat is called visceral fat because it surrounds your liver and other organs.

Visceral fat releases hormones, fatty acids, and other chemicals that cause inflammation in your body. This leads to higher cholesterol, blood pressure, and blood glucose. It also leads to higher levels of triglycerides, a type of fat, in your blood.

Fat around your waist can make you more likely to have other health problems, including:

This can affect both men and women, but men are more likely to have too much fat around the waist. Women are more likely to carry fat around their hips and thighs.

Your waist-to-hip ratio compares your waist size to your hip size. By contrast, your BMI measures your weight against your height.

Which is better? Your waist-to-hip ratio might give you a better picture of your health than your weight or your BMI. You can be at a healthy weight but have too much fat around your midsection. A good rule of thumb is that your waist should be smaller than your hips, no matter your weight or BMI.

Your doctor can measure your waist-to-hip ratio, or you can measure it yourself. Here's how.

Measure at the smallest point. Wrap a measuring tape around your waist at the smallest point, usually around your belly button. This is your waist circumference. Record the number. 

Measure your hips. Next, wrap the tape around your hips at the widest part. This is your hip circumference. Record the number.

Divide. Use a calculator to divide your waist size by your hip size. This is your waist-to-hip ratio.

Record your ratio. The World Health Organization (WHO) defines abdominal obesity in men as a waist-to-hip ratio of at least 0.90. For women, it's a ratio of 0.85 or more. A ratio higher than 1.0 for either sex means a much higher chance of health problems.

If your ratio is on the high end, try these tips to lower it:‌

Be more active. Most people who have too much fat on their waist or are overweight consume more calories or energy than they use. Without enough activity, your body stores the energy as fat. The simplest way to lose weight and lower your waist-to-hip ratio is to eat less and be more active.

More activity in your day can help you use up some of the energy you take in from food. Aim for a total of 150 minutes of moderate-intensity activity every week. ‌Moderate-intensity exercise can include:

  • Riding a bike
  • Dancing
  • Brisk walking
  • Hiking
  • Pushing a lawnmower
  • Inline skating or roller skating

Change your diet. A balanced diet can help you lower your waist size. Try to include:

  • At least five portions of fruits and vegetables every day
  • Whole-grain and high-fiber foods 
  • Some dairy or dairy alternatives
  • Unsaturated oils and spreads
  • Six to eight glasses of fluids
  • Beans, fish, meat, eggs, or other proteins
  • Less sugary drinks and more water
  • Fewer foods high in fat, salt, and sugar

Talk to your doctor or a dietitian to build a meal plan to help you lose weight safely.

Sometimes, health conditions can cause you to gain weight around your waist. These might include:

Some people eat to feel better when they're stressed, but this can lead to weight gain and make them feel worse. This can turn into a vicious cycle. Try to find a different way to distract yourself, such as:

  • Reading a book
  • Taking a walk
  • Talking to a friend
  • Exercising

‌Taking your medications and managing your health can help you keep a healthy weight and a trim waist. If you're concerned about your health or your waist size, make sure to talk to your doctor.

Your waist-to-hip ratio compares the size of your waist to that of your hips. Higher ratios can mean you have more fat around your waist, possibly leading to a higher risk for heart disease or diabetes. Waist-to-hip ratio is different from body mass index (BMI), which measures your weight against your height. To help prevent a high waist-to-hip ratio, eat a balanced diet, try to move more during the day, and get treated for any health conditions.

What is a healthy waist-to-hip ratio for men and women?

At a minimum, try to keep your waist-to-hip ratio to 0.90 or less if you're a man and 0.85 or less if you're a woman. Numbers above these are signs of abdominal obesity, according to the WHO.

How can I improve my waist-to-hip ratio naturally?

Eat right, exercise, and treat any health conditions you may have.

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