How waist-to-height ratio works
Divide your waist by your height, both in the same unit. NICE recommends keeping your waist to less than half your height, a ratio under 0.5 1.
NICE classifies 0.4 to 0.49 as healthy central adiposity, 0.5 to 0.59 as increased and 0.6 or more as high, with further increased health risks 1. These bands apply to adults with a BMI under 35, men and women and all ethnic groups, including people with high muscle mass 1.
Measure around your bare waist, midway between your lowest rib and the top of your hip bone, after a normal breath out, with the tape snug but not pressing in.
How to read your ratio
The ratio is a simple measure of fat around the middle. NICE suggests using it alongside BMI, and asking a health professional for advice if your ratio shows increased risk 1.
Strength training, Zone 2 work, sleep and protein-forward meals all support a healthier waist over time; our guides cover each route.
| Ratio | |
|---|---|
| under 0.4 | Below the NICE bands |
| 0.4–0.49 | Healthy central adiposity |
| 0.5–0.59 | Increased central adiposity |
| 0.6 or more | High central adiposity |
Questions people ask
What is a healthy waist-to-height ratio?
NICE classifies 0.4 to 0.49 as healthy, 0.5 to 0.59 as increased and 0.6 or more as high 1. The simple rule is to keep your waist to less than half your height 1.
Is waist-to-height ratio better than BMI?
It adds information about where fat sits, which BMI cannot show. NICE recommends using it alongside BMI in adults with a BMI under 35 1.
Does it work for athletes and people with a lot of muscle?
NICE says the bands apply to adults with a BMI under 35, including people with high muscle mass 1.
How do I measure my waist correctly?
Find your lowest rib and the top of your hip bone, wrap the tape around your bare waist midway between them, breathe out normally and read the tape without pulling it tight.
Sources
- National Institute for Health and Care Excellence. Overweight and obesity management. NICE guideline NG246. London: NICE; 2025. Section: identifying and assessing overweight, obesity and central adiposity.