Waist-to-Hip Ratio Calculator - WHR & Health Risk
Calculate Waist-to-Hip Ratio (WHR) for health risk assessment using WHO standards. Indicates cardiovascular disease, diabetes, and metabolic syndrome risk based on body fat distribution. Simple measurement tool for health monitoring and fitness tracking.
WHR Formula
WHR = Waist Circumference ÷ Hip CircumferenceVariables:
- WaistMeasured at the narrowest point (navel level)Measured at the narrowest point (navel level)(e.g.: 80 cm)
- HipMeasured at the widest pointMeasured at the widest point(e.g.: 100 cm)
- Healthy WHR Men< 0.90< 0.90(e.g.: 0.85)
- Healthy WHR Women< 0.85< 0.85(e.g.: 0.75)
Cara Mengukur
- 1
Ukur Lingkar Pinggang
Di titik tersempit, biasanya setinggi pusar. Tarik napas biasa.
- 2
Ukur Lingkar Pinggul
Di titik terlebar pantat.
- 3
Calculate Rasio
Bagi pinggang with pinggul.
- 4
Bandingkan
Cek apakah in range sehat.
Examples
Wanita Sehat
Problem:
Wanita, pinggang 70 cm, pinggul 95 cm.
Solution:
- 1.WHR = 70 ÷ 95 = 0.74
Result:WHR = 0.74 (Sehat)
WHR < 0.85 menandakan distthousandsi lemak yang sehat for wanita.
Pria with Risiko
Problem:
Pria, pinggang 95 cm, pinggul 100 cm.
Solution:
- 1.WHR = 95 ÷ 100 = 0.95
Result:WHR = 0.95 (Risiko Tinggi)
WHR > 0.90 for pria menandakan risiko metabolik yang lebih tinggi.
Frequently Asked Questions
Kenapa WHR lebih baik from BMI?
BMI tidak membedakan lemak and otot, tidak juga lokasi lemak. WHR mengukur lemak visceral (perut) yang lebih berbahaya for jantung and diabetes dibanding lemak di pinggul/paha.
What is pola apel vs pir?
Apel: lemak terpusat di perut (WHR tinggi) - risiko lebih tinggi. Pir: lemak di pinggul/paha (WHR rendah) - relatif lebih sehat. Pria cenderung apel, wanita (premenopause) cenderung pir.
Berapa WHR yang berbahaya?
WHO: Pria >0.90, Wanita >0.85 = risiko tinggi. WHR >1.0 for pria or >0.90 for wanita = risiko very tinggi for penyakit kardiovaskular.
How menurunkan WHR?
Fokus on lemak perut: defisit kalori, latihan kardio + strength training, kurangi gula/alkohol, manage stress (kortisol meningkatkan lemak perut), tidur cukup.