Waist-to-Height Ratio Chart

Find your risk zone in seconds. The charts below show WHtR zones for common heights — colour-coded from green (healthy) to red (high risk).

WHtR by height — metric (cm)

Maximum waist circumference (cm) for each risk zone, by height

Height Healthy max waist
(WHtR < 0.5)		 Elevated max waist
(WHtR < 0.6)		 High risk starts at
(WHtR ≥ 0.6)

WHtR by height — imperial (inches)

Maximum waist circumference (inches) for each risk zone, by height

Height Healthy max waist
(WHtR < 0.5)		 Elevated max waist
(WHtR < 0.6)		 High risk starts at
(WHtR ≥ 0.6)

How to read the chart

Find your height in the left column. The green column shows the maximum waist circumference that keeps you in the healthy zone (WHtR below 0.5). If your waist exceeds that number but stays below the amber column, you are in the elevated risk zone (WHtR 0.5 to 0.59). Once your waist reaches the red column, your WHtR is 0.6 or above — the high-risk zone.

The key threshold is 0.5: keep your waist circumference below half your height. This single number has been validated across hundreds of thousands of people as a reliable indicator of cardiometabolic risk. Unlike absolute waist cutoffs (e.g. "102 cm for men"), WHtR scales with your frame — making it equally applicable to a 152 cm woman and a 193 cm man.

Risk zone definitions

The chart applies to both men and women

Unlike waist-to-hip ratio, which requires different cutoffs for men and women, the WHtR threshold of 0.5 is sex-universal. This was confirmed by Ashwell's 2014 actuarial validation study, which found the 0.5 boundary worked equally well for both sexes across diverse populations. The reason is straightforward: dividing waist by height normalises for body frame, and while men and women carry fat differently, the ratio at which central fat becomes metabolically dangerous is the same once you account for overall frame size.

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Frequently asked questions

Why is the WHtR threshold the same for men and women?
The waist-to-height ratio normalises waist size against your frame. Ashwell's 2014 actuarial validation across large populations confirmed that 0.5 works as a universal boundary regardless of sex, age, or ethnicity. Taller people naturally have proportionally larger waists, and dividing by height cancels that out. This makes WHtR simpler and more universally applicable than metrics that require sex-specific thresholds.
My waist is at the boundary — what should I do?
If your WHtR is between 0.48 and 0.52, you are near the transition from healthy to elevated risk. First, measure again carefully: at the midpoint between the bottom of your ribs and the top of your hip bones, exhaling normally. If you consistently land at or above 0.50, it is worth discussing with your doctor and considering waist-reducing lifestyle changes — even small reductions in waist circumference can meaningfully lower metabolic risk.
Does the chart work for very tall or very short people?
Yes. The WHtR ratio is specifically designed to account for height differences, which is its main advantage over absolute waist circumference cutoffs (such as the commonly cited "102 cm for men, 88 cm for women"). Research validation included adults from 150 cm to over 190 cm, and the 0.5 threshold remains valid across the full range of adult heights.
Where should I measure my waist?
Measure at the midpoint between the lowest palpable rib and the top of the iliac crest (hip bone). This is roughly at navel level for most people. Use a flexible tape measure, keep it horizontal and snug but not compressing the skin, and measure after a normal exhale. Take two measurements and average them for the most accurate result.

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