Average Waist-to-Height Ratio — Am I Normal?
Waist circumference divided by height (same units). The simplest predictor of metabolic risk.
What is a healthy waist-to-height ratio?+
The simple rule is "keep your waist under half your height" — a ratio below 0.5. From 0.5 to 0.6 indicates increased central-fat risk; above 0.6 is high risk. The rule works across sexes and most ethnicities, which is part of its appeal.
Why is waist-to-height ratio better than BMI?+
It captures visceral (around-the-organs) fat, the metabolically dangerous kind, which BMI misses entirely. Ashwell and others have shown waist-to-height predicts cardiometabolic risk and mortality better than BMI.
How do I measure my waist correctly?+
Measure at the midpoint between the bottom of your ribs and the top of your hip bones (roughly at the navel), at the end of a normal breath, tape snug but not compressing. Use the same units for waist and height, then divide.
What lowers waist-to-height ratio?+
Reducing visceral fat: a modest calorie deficit, lower refined-carbohydrate intake, regular aerobic and resistance training, better sleep, and less alcohol. Visceral fat is often the first fat lost when metabolic health improves.
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