Your waist-to-hip ratio combines two girth measurements to assess your body fat distribution. If you carry more fat in your waist, as opposed to your hips, you are at a greater risk for heart disease, diabetes, high cholesterol and other chronic health problems, according to the American College of Sports Medicine. Measure your waist and hip circumferences to calculate your waist-to-hip ratio and assess your health risk.
Waist Circumference
Step 1
Face a mirror, stand up straight and identify the narrowest part of your stomach above your belly button.
Step 2
Wrap the tape measure around the narrowest area. Don't suck in your stomach while taking the measurement and pull the tape firmly, but without compressing your skin.
Step 3
Read your waist measurement where the tape measure meets the end of itself. Record this number.
Hip Circumference
Step 1
Look in the mirror standing sideways to identify the largest part of your hips, usually a portion of the butt.
Step 2
Wrap the tape measure around the hips at the widest point above the thighs.
Step 3
Read the measurement where the tape meets the end. You should be holding the tape taut, without allowing it to compress your skin. Record the number.
Waist-to-Hip Ratio
Step 1
Determine your waist-to-hip ratio. If your waist circumference is 38 inches and your hip circumference is 35 inches, your waist-to-hip ratio is 38 to 35 .
Step 2
Divide your waist circumference by your hip circumference to calculate your waist-to-hip ratio. In this example, 38 divided by 35 equals 1.085.
Step 3
Identify your health risk. For men, a waist-to-hip ratio greater than 0.94 categorizes you at very high risk. For women, very high risk is if your waist-to-hip ratio is greater than 0.82.
Tips and Warnings
- Repeat your waist and hip circumference measurements to be sure you measured well. The assistance of another person may help you get more accurate circumference measures.
Things You'll Need
- Tape measure
- Calculator
References
- "ACSM's Guidelines for Exercise Testing and Prescription," 6th ed.; American College of Sports Medicine; 2000
- "Health Fitness Instructor's Handbook," 4th ed.; Edward T. Howley and B. Don Franks; 2003
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