how to take your hip waist ratio | Boxing, Bars and Bells

Hip vs Waist Ratio

Below is all the information you will need on how to take your hip & waist measurements and record them on the app.

What is the hip to waist ratio?

The Hip to Waist ratio is widely used by health, medical and fitness practitioners to indicate the distribution of fat in the body. It can also determine if you’re at a higher risk of heart disease and other chronic conditions associated with obesity and being overweight.

In this recent study, it was found that the hip vs waist measurement was more effective than the more familiar BMI (body mass index) at predicting metabolic disease risk.

Method?

To calculate your hip to waist ratio, you need to measure your hips and waist using the instructions below. You will take three measurements for each site and enter them in the calculations fields at the bottom of this page which will automatically calculate your ratio.

Research has found that people with an “apple-shaped” body (more weight around the waist) face more health risks than individuals with “pear-shaped” bodies, who carry more weight around the hips. Men and women with a hip to waist ratio of 1.0 or higher are considered at high risk for health conditions associated with obesity and being overweight.

Tips on taking the measurements.

Taking measurements on your own is difficult but not impossible. With regular practice, it will become quite easy.
Measuring the same circumference each time is what is important. To help with this you can take photos of the measuring site or make notes of moles or tattoos to help with consistent measuring accuracy.
Aim to take the measurements at the same time on your assigned measuring day. Preferably first thing in the morning after using the loo and before eating and drinking. You can do this after you have just weighed yourself too.
You will need a flexible plastic or fabric tape measure that you can wrap around your body easily. Metal tape measures are not advised.
You can find flexible tape measures tapes online with some designed specifically to take anatomical measurements. Below is an example that links to amazon.

Follow the steps below to accurately measure your waist:

Step 1:

Wear tight clothing, or roll your top up. If you’re measuring your waist alone, stand in front of a mirror so you can position the measuring tape correctly and ensure it is parallel to the floor all the way around. Your waist can be located between the top of your hip bones and the bottom of your rips.

Step 2:

Wrap the tape measure around the narrowest part of your waist. Do not pull the tape measure so hard that it compresses the skin. Make sure the tape is only lying on the surface of your skin.

Step 3:

Hold the starting point of the tape measure in place on the front side of your body with one hand. With the other hand, wrap the tape measure around your body until it overlaps with the beginning of the tape measure. Take note of your measurement, and repeat twice more entering the numbers in the fields found below.

How to measure the hips

Step 1:

Wear tight clothing, or roll your top up. If you’re measuring your hips alone, stand in front of a mirror so you can position the measuring tape correctly and ensure it is parallel to the floor all the way around. Your hips can be located at the widest part of your buttocks.

Step 2:

Wrap a cloth tape measure around the widest part of your buttocks. Do not pull the tape measure so hard that it compresses the skin. Make sure the tape is only lying on the surface of your skin.

Step 3:

Hold the beginning of the tape measure in place on the front side of your body with one hand. With the other hand, wrap the tape measure around your body until it overlaps with your starting point. Take note of your measurement, and measure once more for accuracy.

Hip to Waist Ratio Calculation

Measurements Calculator

Please use the form below to calculate your Hip vs Waist measurement and enter the result on the app in your tracking.

Biological sex hormones impact our body's distribution of body fat.

Please check which sex best describes you.

Male

Female

Waist 1

Waist 2

Waist 3

Hips 1

Hips 2

Hips 3

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Hips Average

Hidden

Waist Average

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Your Hip vs Waist Ratio Calculation is:

Your waist measurement is:

Source - British Heart Foundation

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Your waist measurement is:

Low risk

For men, a waist circumference below 94cm is ‘low risk’, 94–102cm is ‘high risk’ and more than 102cm is ‘very high’.

Moderate to high risk

For men, a waist circumference below 94cm is ‘low risk’, 94–102cm is ‘high risk’ and more than 102cm is ‘very high’.

Very high risk

For men, a waist circumference below 94cm is ‘low risk’, 94–102cm is ‘high risk’ and more than 102cm is ‘very high’.

Low risk

For women, a waist circumference below 80cm is low risk, 80–88cm is high risk and more than 88cm is very high.

Moderate to high risk

For women, a waist circumference below 80cm is low risk, 80–88cm is high risk and more than 88cm is very high.

Very high risk

For women, a waist circumference below 80cm is low risk, 80–88cm is high risk and more than 88cm is very high.

Waist circumference is a good measure of fat around your middle. This type of fat builds up around your organs, and is linked to high blood fat levels, high blood pressure and diabetes. A larger waist usually also means there is excess fat inside your organs. When this happens in your liver, for example, it pumps out too much fat and sugar into the blood, increasing your risk of coronary heart disease and diabetes.

Source - British Heart Foundation

Your hip vs waist ratio is:

Source - British Heart Foundation

Your ratio is excellent

For men, a hip vs waist ratio below 0.85 is considered excellent / athlete and ‘very low metabolic disease risk’,

Your ratio is good

For men, a hip vs waist ratio between 0.85 and 0.89 is considered good and 'low metabolic disease risk'.

Your ratio is average

For men, a hip vs waist ratio between 0.90 and 0.95 is considered average with a 'moderate metabolic disease risk'.

Your ratio is high

For men, a hip vs waist ratio between 0.95 and 1 is considered poor and 'high metabolic disease risk'.

Your ratio is too high

For men, a hip vs waist ratio of more than 1 is considered very poor and carries a 'very high metabolic disease risk'.

Please make sure you have entered your hip and waist measurements the right way round.

Your ratio is excellent

For women, a hip vs waist ratio of below 0.75 is considered excellent / athlete with a 'very low metallic disease risk'.

Your ratio is good

For women, a hip vs waist ratio of between 0.75 and 0.80 is considered good and carries a ‘low metabolic disease risk’.

Your ratio is average

For women, a hip vs waist ratio of between 0.80 and 0.85 is considered average with a ‘moderate metabolic disease risk’.

Your ratio is a high

For women, a hip vs waist ratio of between 0.85 and 0.90 is considered high with a ‘moderate metabolic disease risk’.

Please make sure you have entered your hip and waist measurements the right way round.

Your ratio is very high

For women, a hip vs waist ratio of above 0.90 and is considered a ‘very high metabolic disease risk’.

References

World Health Organisations

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As a reminder, research has found that people with an “apple-shaped” body (more weight around the waist) face more health risks than individuals with “pear-shaped” bodies, who carry more weight around the hips. Men and women with a hip to waist ratio of 1.0 or higher are considered at high risk for health conditions associated with obesity and being overweight.