Calculadora de relação cintura-quadril

Calculate your waist–hip ratio

You’ll need:

• Your waist measurement

• Your hip measurement

You can use cm or inches, as long as you use the same unit for both.

Formula:

Waist–hip ratio = waist ÷ hips

Accurate measurements matter. Use a flexible tape measure and measure on bare skin (or over light clothing).

Waist measurement

• Stand naturally, feet together, breathing normally.

• Find the narrowest part of your torso between your ribs and the top of your hips.

• If you can’t find a clear “narrowest point”, measure at the level of your belly button.

• Keep the tape snug but not tight, and measure after a normal exhale.

Hip measurement

• Measure around the widest part of your hips and buttocks.

• Keep the tape level all the way round and avoid pulling it too tight.

Dica: It can help to take each measurement twice and use the average.

WHR gives an indication of whether you carry more fat around your abdomen (“central” weight) compared with your hips. A higher WHR suggests more abdominal fat.

As a general guide for adults:

• Homens: a WHR above 0.90 is often considered higher risk

• Mulheres: a WHR above 0.85 is often considered higher risk

Different organisations use slightly different cut-offs, and risk varies with ethnicity, age, and overall health. WHR is just one measure - it’s often considered alongside BMI, waist circumference, blood pressure, colesterol, e blood sugar.

Carrying more fat around your waist is associated with a higher risk of:

• Diabetes tipo 2.

• Heart and circulatory disease.

• Pressão alta.

• Some lipid (cholesterol) problems.

Your overall risk depends on many factors - including family history, smoking, activity levels, sleep, and diet.

• WHR focuses on shape (waist relative to hips).

• Circunferência da cintura focuses on abdominal size (a direct measure of central weight).

• BMI estimates overall weight relative to height, but doesn’t show fat distribution.

Many clinicians find waist-based measures helpful because they can reflect abdominal fat even if BMI is in the “healthy” range.

If your result suggests a higher risk pattern, consider:

• Increasing daily movement (walking counts).

• Strength training 2 times a week (helps maintain muscle and metabolic health).

• Reducing sugary drinks and ultra-processed snack foods.

• Prioritising sleep and stress management.

• Speaking with a GP or practice nurse if you have other risk factors or symptoms.

If you’re worried, it may be worth checking your a pressão arterial, colesterol, e HbA1c (a blood test used to assess diabetes risk).

Is waist–hip ratio accurate?

It can be useful, but it’s not perfect. Tape placement, posture, and breathing can affect results. It’s best used as a guide and tracked over time with consistent measurements.

Can I use this calculator if I’m pregnant?

No - pregnancy changes body shape and makes WHR unreliable.

Does WHR apply to children and teenagers?

Not in the same way. Children’s body composition changes with growth and puberty. If you’re concerned, speak to a healthcare professional.

I’m muscular - does WHR still apply?

WHR may still be informative, but it won’t distinguish between fat and muscle.

What’s the difference between WHR and waist-to-height ratio?

Waist-to-height ratio compares waist size to height and is another way of estimating central weight. Some guidance uses it as a simple screening measure.