Waist-to-height ratio calculator
Keep your waist to less than half your height. One rule for everyone, from the UK’s National Institute for Health and Care Excellence (NICE).
Enter height and waist in the same unit.
Waist-to-height ratio bands
| Ratio | NICE interpretation |
|---|---|
| 0.40–0.49 | No increased health risk |
| 0.50–0.59 | Increased health risk |
| 0.60 + | High health risk |
Source: NICE guidance on identifying and assessing overweight and obesity, 2022 update.
Your waist is the number to watch during a cut. Log it every few weeks in the measurement tracker, and learn to place the tape the same way each time with the measuring guide.
Questions people ask
What is a good waist-to-height ratio?
The UK’s NICE guideline (2022) advises keeping your waist to less than half your height: a ratio under 0.5 is healthy, 0.5–0.59 indicates increased health risk, and 0.6 or more high risk. The same thresholds apply to adults of any sex or ethnicity.
Where should I measure my waist for this ratio?
NICE advises measuring halfway between the bottom of the ribs and the top of the hips, breathing out naturally. Many people use the navel; be consistent.
Why use waist-to-height instead of BMI?
BMI can’t distinguish muscle from fat or show where fat is stored. Waist-to-height focuses on central (belly) fat, which is more closely linked to type 2 diabetes and heart disease, which is why NICE recommends using it alongside BMI.
How much do I need to lose to get under 0.5?
The calculator shows the waist measurement that equals half your height. The gap between that and your current waist is your target. Tracking it in the measurement log shows how fast you are closing it.