Waist-to-Height Calculator
A simple health check to use alongside 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 is useful is that fat around your abdomen is more closely linked to cardiometabolic health than fat carried elsewhere, and that is something your weight on its own cannot show you. It is a check to use alongside BMI, rather than instead of it.
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?
It is a fair question, and the honest answer is that neither one replaces the other. They tell you different things, and they work best side by side.
BMI uses only your weight and your height. That makes it quick, but it cannot tell muscle apart from fat, and it does not account for where you carry it. A muscular athlete and a sedentary person can share a BMI and have very different health pictures.
Waist-to-height ratio looks at a different thing. It measures the fat you carry around your middle, which is the fat most closely linked to cardiometabolic health. It is just as easy to work out, and you only need a tape measure.
That is why NICE recommends waist-to-height ratio as an additional check to use alongside BMI, particularly if your BMI is under 35, and why the NHS publishes a waist-to-height calculator of its own. Neither number is a diagnosis, and your doctor is always the best person to talk to about what yours means for you.
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?
Neither one replaces the other, and they work best together. BMI uses only your weight and height, so it cannot tell muscle apart from fat or account for where you carry it. Waist-to-height ratio looks at fat around your middle, which is closely linked to cardiometabolic health. NICE recommends waist-to-height ratio as an additional check to use alongside BMI, particularly for people with a BMI under 35.
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