How To Measure Your Waist To Height Ratio: 13 Steps

2024 Author: Samantha Chapman | [email protected]. Last modified: 2023-12-17 09:13

There are many ways to determine if your current weight and its distribution indicate that you are healthy. The waist-to-height ratio provides information on the appropriate weight for a person of your height and indicates whether you are at risk of chronic diseases, such as heart disease. This is a value that specifically expresses the distribution of body fat. Many professionals consider it more accurate than the body mass index (BMI). Calculating it is pretty simple and when you have this information at your disposal, you will know if your weight is healthy.

Steps

Part 1 of 3: Calculating the Waist-to-Height Ratio by Hand

Step 1. Get the tools you need

You need a few things to calculate your waist-to-height ratio, and if you have them handy, it will be very quick.

• First you need a measuring tape. Find one that is made of fabric, not stretchy. This is the best choice because it won't stretch when you pull it around your waist.
• Find a calculator, or use a smartphone or tablet app. If you are not very good at mental calculations, make sure you are using an electronic tool, so that the results are accurate.
• Get a pen and paper. Write your height and waist circumference, so you don't forget them.

Step 2. Measure your waist circumference

Use the measuring tape to do this. For the equation to be effective, it is important that the measurement is as accurate as possible.

• Start by wrapping the tape measure around your body. Hold the leading part (the one with the 0) close to the navel, in front of you.
• Keep the tape approximately 2.5 cm above the navel, at the height of the waist and not at the hips.
• Stand in front of a mirror so you can see the tape measure around your body. Try to keep it parallel to the ground and at the same height around the waist.
• Pull the tape so that it fits snugly around your waist, but not to the point where it squeezes your skin.
• Finally, measure as you exhale, not as you inhale. Life naturally assumes a state of relaxation when the air is expelled. Mark the value on a sheet.

Step 3. Measure the height

Just like you did for your waist circumference, you need to make sure your height is accurate too. If you already know how tall you are use that value, otherwise ask someone to measure you.

• If no one can measure your height, use the latest reading made by your doctor. If you are no longer a child, you probably haven't grown up since the last time you measured yourself.
• With the help of another person, you can get a more up-to-date value.
• For starters, make sure you are not wearing shoes or socks, which artificially increase your height. In that case you would not get a real representation of your stature.
• Stand with your back and heels against a wall, making sure the floor is level and free of padding. Ask a friend or relative to put a ruler over your head so that it is parallel to the ground. Using a pencil, make a small mark on the wall where it meets the ruler.
• Use the measuring tape, measure the distance between the floor and the mark on the wall. This is your height.

Step 4. Insert the values for waist circumference and height into the equation

Once calculated, you can get the ratio you are looking for.

• The equation to determine the ratio is: waist circumference in centimeters divided by height in centimeters.
• For example, if your waist circumference is 70cm and height 170cm, the equation becomes: 70cm / 170cm = 0.41.

Part 2 of 3: Calculating the Waist-to-Height Ratio on the Internet

Step 1. Find an appropriate site

If math isn't your thing or you don't have a calculator handy, you can determine your waist-to-height ratio using a free online calculator.

• Many websites offer waist-to-height ratio calculations. However, not all of them are reliable and may report incorrect or unscientific information.
• Try to use impartial and well-funded sources. This way you will not only get an accurate value, but also correct information.

• Here are two of the sources you can try:

  • Penn State Pro Wellness:
  • Health & Fitness Calculators:

  

  Step 2. Enter your information

  Online calculators are very easy to use and allow you to find out your waist-to-height ratio in just a few clicks.

  • Measure height and waist circumference. You need these values to enter into the online calculator. Make sure they are accurate so that the relationship is correct.
  • Online calculators usually require you to enter your gender, male or female. This information does not influence the calculations, but the interpretation of the results.

  

  Step 3. Take the advice wisely

  Many websites provide not only your waist-to-height ratio, but also information, advice or tips for managing your weight.

  • Once you enter the information and calculate the ratio, you may receive information based on the result. Many sites offer such advice.
  • Since the waist-to-height ratio is an index of the risk of chronic disease and provides information on the distribution of body fat, if your ratio is high, websites can suggest that you lose weight.
  • The same goes for a low waist-to-height ratio. If your ratio is too low, websites can suggest that you are underweight and that you should gain weight to be healthy.
  • While these tips may generally be appropriate, do not gain weight or lose weight without first talking to your doctor. Remember, this information is only part of your overall health and you shouldn't use it to diagnose or treat any medical conditions.

  Part 3 of 3: Understanding the Meaning of Your Relationship

  

  Step 1. Learn the implications of a high or low waist-to-height ratio

  Once you have calculated the report by hand or on the internet, evaluate the result. You can use this information to improve your health.

  • The waist-to-height ratio does not indicate whether you are overweight or underweight, nor does it suggest a specific amount of weight to lose. However, it does give information on excess fat in the midsection area.
  • High levels of abdominal fat, particularly visceral fat (found in and around the abdominal organs) are dangerous and increase the risk of diabetes, heart disease and breast cancer.

  

  Step 2. Interpret the report if you are a man

  The results of the waist-to-height ratio should be read differently on the basis of gender. Since men typically have greater muscle mass and store excess fat in different places than women, it is very important to interpret the ratio correctly.

  • For men, ratios above 0.33 indicate an overweight condition. Above 0, 63 obesity. If your ratio is that high, it would probably do you good to lose weight.
  • If your waist-to-height ratio is 0.43-0.52 and you are a man, you probably have a normal weight and don't have excessive levels of visceral fat. However, if the ratio is below 0.43, you may be too thin and underweight.

  

  Step 3. Consider your relationship if you are a woman

  Although the guidelines are quite similar to those for men, women have less stringent limits.

  • For women, the waist-to-height ratio above 0.49 indicates probable overweight and above 0.58 obesity.
  • The normal ratio for women is 0.42-0.48. If it is less than 0.42, you may be too thin and underweight.

  

  Step 4. Calculate other values

  The waist-to-height ratio is just one indicator of your overall health. On its own, it cannot give clear information on the need to increase or decrease weight.

  • If you're trying to figure out if you need to get fat or lose weight, it's best to consider several weight measurements, not just one. The more information you have, the clearer the situation.
  • Consider your ideal body weight. You can calculate this with a formula that takes gender and height into account. If your weight is above or below that value, you may benefit from gaining weight or losing weight.
  • BMI is another value that can indicate if you are overweight. Similar to the waist-to-height ratio, BMI also indicates how much fat mass you have compared to lean mass. The higher your BMI, the more likely you are to be overweight or obese.
  • Measure your waist-to-hip ratio. It is analogous to waist-height and offers similar information regarding visceral fat. It is calculated with the following formula: measurement of the circumference of the waist divided by the measurement of the circumference of the hips.
  • You should already know your waist circumference having measured your waist-to-height ratio. This is the diameter of the middle section of the body. If your waist circumference is high (above 90cm for women and above 100cm for men), you have a lot of excess weight, which could be visceral fat.

  

  Step 5. Talk to your doctor

  Now that you've calculated your actual waist-to-height ratio and have more information about your weight, BMI and waist circumference, you can see a doctor and share what you've found with him.

  • If after calculating a series of weight measurements you notice that many indicate that you are overweight or obese, you should talk to your doctor.
  • Being overweight or obese, especially if excess weight is concentrated in the central part of the body, increases the risk of various chronic and dangerous diseases, such as diabetes and hypertension.
  • If many of your weight measurements indicate that you are underweight or too thin, ask your doctor if it would do you good to gain some weight.
  • Regardless of what your weight measurements indicate, always talk to your doctor before self-diagnosing a certain condition or varying your weight a lot.

  

  Step 6. Consider gaining or reducing weight

  If you've talked to your doctor and concluded that you should be altering your weight based on the information gathered, try changing your diet and lifestyle to achieve a healthy weight.

  • If your BMI, waist circumference, and waist-to-height ratio indicate that you are overweight and your doctor agrees, consider losing weight.
  • You will likely need to eat a low-calorie diet and exercise more to achieve a healthier weight.
  • If your BMI, ideal weight, and waist-to-height ratio indicate that your weight is normal or healthy, be sure to maintain it to prevent problems in the future. Weigh yourself regularly and keep small unwanted weight fluctuations under control.
  • If the indicators suggest that you are underweight and your doctor thinks that gaining some weight would be good for you, consider varying your diet and adding calories to gradually gain weight.

  Advice

  • If your waist-to-height ratio suggests that you are overweight or obese, talk to your doctor about how to correct the problem.
  • Remember, like all weight measurements, this ratio is just one method of assessing whether your weight is healthy.