Waist-to-Height Ratio Calculator: Keep Your Waist Under Half Your Height
A simple measure that often predicts health risk better than BMI. Enter your waist and height to see your ratio, your risk level and your target waist size.
What is waist-to-height ratio?
Your waist-to-height ratio (WHtR) is simply your waist circumference divided by your height. The guidance is easy to remember: keep your waist to less than half your height.
It matters because fat stored around the belly (visceral fat) is linked to higher risk of type 2 diabetes, heart disease and high blood pressure. In 2022, the UK’s NICE guidelines recommended measuring it alongside BMI.
The formula
Example: 34 in waist, 68 in tall → 34 ÷ 68 = 0.50, right on the healthy limit.
Waist-to-height ratio chart
Low
May signal being underweight. Worth checking with a doctor.
Healthy
The range linked with the lowest health risk.
Increased
Risk starts to rise. Reducing your waist is worthwhile.
High
Higher risk of heart disease and type 2 diabetes.
Target waist by height
| Height | Keep waist under |
|---|---|
| 5 ft 0 in (152 cm) | 30 in (76 cm) |
| 5 ft 4 in (163 cm) | 32 in (81 cm) |
| 5 ft 8 in (173 cm) | 34 in (86 cm) |
| 6 ft 0 in (183 cm) | 36 in (91 cm) |
| 6 ft 4 in (193 cm) | 38 in (97 cm) |
Waist-to-height ratio vs BMI
BMI
Compares weight with height. Can’t tell muscle from fat or show where fat is stored. Check yours with our BMI calculator.
Waist-to-height ratio
Focuses on belly fat, the most harmful kind. Works across heights, sexes and many ethnic groups with one simple cut-off.
For the full picture, add a body fat estimate from our body fat calculator.
How to reduce your waist size
Belly fat responds well to overall fat loss. Set a target with our calorie deficit calculator.
Regular walking and cardio help reduce visceral fat.
Keeps muscle while you lose fat. Spot-reducing with crunches doesn’t work.
Poor sleep and chronic stress are linked to more belly fat.
Less processed food and sugary drinks, more vegetables and whole grains.
Regular drinking is strongly tied to a larger waist.
Waist-to-height ratio FAQs
What is a healthy waist-to-height ratio?
Between 0.4 and 0.49. A ratio of 0.5 or higher means your waist is at least half your height, which is linked to higher health risk.
Is waist-to-height ratio better than BMI?
Research suggests it often predicts heart and metabolic risk better than BMI, because it reflects belly fat. Using both gives the best picture.
Is the 0.5 cut-off the same for men and women?
Yes. One of the advantages of waist-to-height ratio is that the same 0.5 cut-off works for adult men and women.
Where exactly should I measure my waist?
Halfway between your lowest rib and the top of your hip bone, roughly in line with your belly button, after breathing out normally.