Find your WHR and cardiovascular risk category using WHO guidelines — in centimetres or inches, for men and women.
| Sex | Low Risk | Moderate Risk | High Risk |
|---|---|---|---|
| Men | ≤ 0.95 | 0.96 – 1.0 | > 1.0 |
| Women | ≤ 0.80 | 0.81 – 0.85 | > 0.85 |
Source: World Health Organization (WHO) — Waist Circumference and Waist-Hip Ratio: Report of a WHO Expert Consultation.
BMI (Body Mass Index) measures overall body mass relative to height but cannot distinguish between muscle, fat, or fat location. WHR specifically captures abdominal fat distribution — the type most strongly linked to cardiovascular disease, insulin resistance, and metabolic syndrome. Research published in the Lancet and other major journals suggests WHR predicts cardiovascular events more accurately than BMI in most populations. For the most complete picture of health risk, consider tracking both alongside other metrics like resting heart rate and blood pressure.
Waist-to-hip ratio (WHR) is a simple measurement that compares the circumference of your waist to your hips. It is calculated by dividing your waist measurement by your hip measurement (WHR = waist ÷ hip). WHR reflects where your body stores fat — specifically whether fat is concentrated around the abdomen (apple shape) or around the hips and thighs (pear shape). Abdominal fat is more metabolically active and is more strongly linked to cardiovascular disease and type 2 diabetes than fat stored lower on the body.
According to the World Health Organization (WHO), a healthy WHR for men is 0.95 or below, and for women 0.80 or below. A WHR of 0.96–1.0 (men) or 0.81–0.85 (women) represents moderate risk, and values above these thresholds indicate high cardiovascular and metabolic risk. These thresholds are population averages — individual risk depends on many factors including age, genetics, and overall fitness.
For predicting cardiovascular risk specifically, WHR is generally considered more informative than BMI. BMI does not distinguish between muscle and fat, or between visceral fat (around organs) and subcutaneous fat (under the skin). WHR captures abdominal fat distribution, which is a stronger independent predictor of heart disease, stroke, and metabolic syndrome. That said, BMI and WHR are complementary — using both together gives a more complete picture of health risk than either alone.
For the waist: stand relaxed (do not suck in), and measure at the narrowest point of your torso — typically midway between the bottom of your lowest rib and the top of your hip bone. For the hips: measure at the widest point of your buttocks and hips. Use a soft measuring tape, keep it horizontal and snug but not tight against the skin, and take measurements in the morning before eating if possible. Take three readings and use the average for best accuracy.
HC Webhook sends your weight, body fat, heart rate, and blood pressure data to any endpoint on a schedule — so your health dashboard always has the latest numbers.
