Free tool
Waist-to-Height Ratio Calculator: Is Your Waist Under Half Your Height?
Enter your waist and height to see your ratio, whether your waist is under half your height, and the waist size that equals half your height.
Enter your measurements to see your result.
The maths runs in your browser. Nothing you enter is stored or sent.
Explainer
What is the waist-to-height ratio?
Your waist-to-height ratio is your waist divided by your height. One simple at-home rule is to keep your waist under half your height. David Unwin, on The Diary Of A CEO, uses it as a simple test anyone can do at home.
No tape? Cut a piece of string as long as you are tall and fold it in half. Wrap it around the widest part of your belly. If the ends overlap, your waist is under half your height. If they don't overlap, it's half your height or more.
What do the two results mean?
| Ratio | Result |
|---|---|
| Under 0.50 | Under half your height |
| 0.50 or more | Half your height or more |
How do you measure?
- Waist: wrap a soft tape around the widest part of your belly, standing relaxed. Breathe out normally first, then read the tape.
- Use the same spot each time.
- Height: stand against a wall without shoes and measure to the top of your head.
More detail on tape position and reading the tape: How to measure your waist for health.
When should you see a doctor?
If your result worries you, talk to your doctor.
If measuring your body makes you anxious, or you have had an eating disorder, skip it and talk to your doctor instead.
What it cannot tell you
It is a rough guide, not a diagnosis, and it is not a measure of visceral fat: only a scan, like an MRI or DEXA, measures that. Do not use it if you are pregnant, or have or think you have an eating disorder.
What to do next
These are everyday habits that help you build a routine. They are not treatments, and none of them promises a change in your number.
- Take a short walk after your biggest meal.
- Stop eating about 3 hours before bed.
- Cut soda and sugary drinks first. Eat fruit whole.
- Protect your sleep: at least 7 hours, with the same wake time each day.
- Lift 2 to 3 times a week to keep muscle as you age.
Want them in one place? Midline puts them on one daily schedule, right in your phone’s browser. Start 14 days free. No card. Then $59.99 a year or $9.99 a month if you keep going. Cancel any time.
Sources
- David Unwin, The Diary Of A CEO. Keep your waist under half your height; his string test goes around the fattest part of the belly.
- Rhonda Patrick, The Diary Of A CEO. Waist size is a rough sign of visceral fat; a DEXA scan measures it directly.
- Sean O'Mara, YouTube. The same waist can hide very different amounts of visceral fat on MRI.
Educational only, not medical advice. Check with your pharmacist if you take medication.
Published by Midline. See About.
Last updated: