Measure your waist and hips to see whether you carry extra fat around your middle, the kind linked to heart disease and diabetes.
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WHO risk levels
| Measure | Men | Women |
|---|---|---|
| Waist-to-hip ratio: substantially increased risk | 0.90 or more | 0.85 or more |
| Waist: increased risk | 94 cm (37 in) or more | 80 cm (31.5 in) or more |
| Waist: substantially increased risk | 102 cm (40 in) or more | 88 cm (34.6 in) or more |
How to measure
- Waist: find the midpoint between your lowest rib and the top of your hip bone, breathe out normally and measure around.
- Hips: measure around the widest part of your bottom.
- Stand straight, keep the tape level and don’t pull it tight.
Some groups, including people of South Asian, Chinese and Black African or Caribbean heritage, can have higher risk at smaller measurements. In the UK, NICE recommends waist-to-height ratio as the simplest check.
Frequently asked questions
What is a healthy waist-to-hip ratio?
Below 0.90 for men and below 0.85 for women, according to WHO risk levels.
Is it better than BMI?
It shows where you carry fat, which BMI can’t. Doctors often use both.
How can I lower it?
Losing fat through diet and activity usually shrinks the waist first.
Is anything stored?
No, it runs in your browser.
Sources
- WHO: Waist circumference and waist–hip ratio, expert consultation report
- NICE NG246: Overweight and obesity management
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