Waist-to-Height Calculator
A simple health check often more telling than BMI
Track your waist measurement over time with Progress
What is waist-to-height ratio?
Waist-to-height ratio (WHtR) is one of the simplest ways to check whether the amount of fat you carry around your middle is in a healthy range. You divide your waist circumference by your height, using the same units. That is the whole calculation.
The reason it works well is that fat around your abdomen is more strongly linked to cardiometabolic health than fat carried elsewhere. Two people can weigh the same and have the same BMI, but the one with a larger waist relative to height typically carries more health risk.
Track your waist measurement alongside your weight and body composition with Progress.
Keep your waist less than half your height
That rule of thumb is the easiest way to remember the healthy threshold. A waist-to-height ratio below 0.5 is considered healthy for most adults, regardless of age or sex.
Is waist-to-height ratio better than BMI?
For most adults, yes — waist-to-height ratio is a stronger predictor of cardiometabolic risk than BMI. BMI uses only your weight and height, so it cannot tell muscle apart from fat, and it ignores where the fat is stored. A muscular athlete and a sedentary person with the same BMI have very different health pictures.
Waist-to-height ratio fixes both of those problems. It directly measures central body fat, and it is just as easy to calculate. That is why a growing body of research recommends it as a first-line screening measure.
BMI is still useful, especially across large populations. But on a personal level, your waist measurement and how it compares to your height usually tells you more.
Waist-to-height ratio ranges
These ranges apply to most adults regardless of sex. They are a guideline, not a diagnosis, and your doctor is the best source of advice about your individual health.
| Ratio | Category | What It Means |
|---|---|---|
| Less than 0.40 | Take care | May indicate underweight. Worth checking with a doctor. |
| 0.40 – 0.49 | Healthy | A healthy range for most adults. |
| 0.50 – 0.59 | Increased risk | Suggests increased risk of cardiometabolic conditions. |
| 0.60 and above | High risk | Suggests significantly increased health risk. Consider speaking to your doctor. |
How to measure your waist correctly
The measurement is more important than the maths, so it is worth getting right.
- Measure on bare skin or over very light clothing
- Stand relaxed with your feet together and arms by your side
- Find the midpoint between the bottom of your ribs and the top of your hip bones
- Wrap the tape measure horizontally around your waist at that point
- Make sure the tape is snug but not compressing your skin, and parallel to the floor
- Breathe out naturally and take the reading at the end of the exhale
For the most reliable trend over time, measure at the same time of day, ideally in the morning before eating. We like the Myotape if you want one designed for self-measurement.
Frequently Asked Questions
What is waist-to-height ratio?
Waist-to-height ratio (WHtR) is your waist circumference divided by your height, in the same units. It is a simple measure of central body fat. A common rule of thumb is to keep your waist less than half your height, which means a ratio below 0.5.
Is waist-to-height ratio better than BMI?
Research suggests that waist-to-height ratio is a stronger predictor of cardiometabolic risk than BMI for most adults. BMI does not distinguish between fat and muscle, and it ignores where fat is stored. Waist-to-height ratio captures fat carried around the abdomen, which is more strongly linked to health risks.
What is a healthy waist-to-height ratio?
For adults, a ratio between 0.40 and 0.49 is generally considered healthy. Below 0.40 may indicate underweight. Between 0.50 and 0.59 suggests increased health risk, and 0.60 or higher suggests significantly increased risk. These ranges apply to most adults regardless of sex.
How do I measure my waist?
Stand relaxed and breathe out naturally. Wrap a tape measure around your bare waist at the midpoint between the bottom of your ribs and the top of your hip bones, roughly level with your belly button. The tape should be snug but not pressing into your skin. Take the reading at the end of a normal exhale.
Does waist-to-height ratio work for children?
Yes. The "waist less than half your height" rule is one of the few health metrics that uses the same threshold across age and sex, from about age 5 upwards. For children, growth and development should always be assessed alongside a doctor or paediatrician.
Track your waist over time with Progress