Fat carried around the middle (visceral fat) has a stronger link with heart disease, type 2 diabetes and raised blood pressure than fat on the hips and thighs. For this reason the waist-to-hip and waist-to-height ratios frequently tell you more about risk than your weight or BMI by themselves.
Measure
Women
Men
Waist-to-hip ratio linked to higher risk (WHO)
0.85 or more
0.90 or more
Waist size linked to higher risk (WHO)
over 80 cm (31.5 in)
over 94 cm (37 in)
Waist size: South Asian cut-off
80 cm (31.5 in)
90 cm (35.5 in)
Waist-to-height ratio target
below 0.5 — a waist smaller than half your height
Steps that help trim your waist
A small, steady calorie deficit — work it out with the calorie calculator.
Cut back on sweet drinks and refined carbs; add fibre and protein.
At least 150 minutes of activity weekly, with some strength training.
Sleep 7–8 hours and keep stress down, since cortisol favours fat storage around the middle.
Common questions
What waist-to-hip ratio should a woman aim for?
The WHO treats anything under 0.85 as lower risk; about 0.80 or below is a good goal.
Should I use waist-to-hip or waist-to-height?
Each has value. Waist-to-height is easy and suits every height — aim for a waist under half your height.
How do I find the right spot to measure my waist?
Halfway between the bottom of your ribs and the top of your hip bone, taken after a normal breath out.
Why are the South Asian cut-offs lower?
Studies show South Asians tend to develop heart and diabetes risk at smaller waist sizes, so a lower threshold of 90 cm is used for men.
Checked against the sources listed above. This is general health information and not medical advice — please ask your doctor or a registered dietitian what suits you.