What WtHR measures
WtHR is your waist circumference ÷ height. It’s a quick proxy for central (abdominal) fat, which is more strongly linked to metabolic risk than overall weight.
Weekly or monthly changes in abdominal size.
It cannot diagnose disease or replace lab work.
Training, nutrition, sleep, stress management.
Practical cutoffs
A widely used rule of thumb is: keep your waist less than half your height (WtHR < 0.5). This page uses simple zones to help you interpret the number.
Not automatically “better”. Focus on strength, nutrition quality, and sustainability.
Common target for long-term metabolic health tracking.
Often improved with small, consistent changes over 8–12 weeks.
Consider talking with a clinician—especially if you have BP, glucose, or lipid concerns.
Note: These zones are for education and self-tracking. Age, sex, ethnicity, and health history matter.
How to measure waist properly
- Stand relaxed. Measure after a normal exhale (don’t “suck in”).
- Place the tape around your abdomen, level and snug—not compressing skin.
- Be consistent: same time of day, same spot, same tape tension.
If you’re unsure about the measurement site, choose one method and keep it consistent week to week.
FAQ
For abdominal fat tracking—often yes. BMI can be skewed by muscle mass and doesn’t reflect fat distribution.
Weekly is plenty. Daily measurements can be noisy due to water retention and digestion.
No. This site is an educational calculator and doesn’t sell products.