Calculator

WHtR Calculator

Waist-to-Height Ratio — a simple measurement that predicts cardiometabolic risk better than BMI

Waist-to-Height Ratio

Body composition context

How to Measure

1. Stand relaxed, feet together
2. Measure at navel level (belly button)
3. Keep tape horizontal and snug (not tight)
4. Measure after exhaling normally

Waist Circumference

Measure at navel (belly button) level

Height

Stand straight against a wall

Weight (optional)

Optional — for tracking purposes only

Your data never leaves your device. All calculations happen locally in your browser.

Metabolic Relevance
WHtR measures central adiposity — fat around your organs. This visceral fat drives insulin resistance, inflammation, and cardiovascular risk more than total body weight. The simple rule: keep your waist less than half your height.

Recommended measurement frequency:
Monthly when actively losing weight, quarterly for maintenance

Did you know?

The Ashwell meta-analysis (2012) found WHtR superior to BMI for predicting cardiovascular disease, diabetes, and mortality across all ethnic groups and ages.

WHtR catches "metabolically obese normal weight" (MONW) — people with normal BMI but dangerous visceral fat that BMI misses.

Want to understand your result better?

Learn about interpretation, what affects your score, and evidence-based strategies to improve it.

Read the full guide

Evidence-Based

This calculator is based on peer-reviewed research validated across thousands of clinical studies.

View scientific references(5)

Medical Disclaimer

This calculator is for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider with any questions you may have regarding your health.

Why Optimal Thresholds Differ?

🏥

Standard Medical

Public health threshold (WHtR < 0.50)

⚠️ Population-level screening cutoff

🔬

Research Consensus

Epidemiological optimum (WHtR < 0.45)

✓ Ashwell shape chart "take care" zone

⚡

Metabolic Optimization

Athletic/fitness target (WHtR < 0.42)

🔬 Minimal visceral fat, optimal body composition

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