免费工具
腰臀比计算器
计算你的腰臀比(WHR)，了解脂肪分布是否存在健康风险。基于WHO标准。
腰臀比计算器
性别
你的腰臀比 0.89
低风险
你的比值在健康范围内。
WHO 分类
WHR = 腰围(cm) ÷ 臀围(cm) 男性：低<0.90 │ 中0.90–0.99 │ 高≥1.00 · 女性：低<0.80 │ 中0.80–0.84 │ 高≥0.85 腰臀比(WHR)是腰围除以臀围的简单比值，反映身体脂肪储存位置，是心血管风险的重要指标。
如何使用此计算器
1
选择性别（男性和女性的风险阈值不同）。
2
测量腰围最窄处（通常在肚脐上方）。
3
测量臀围最宽处。
4
WHR和风险类别会即时计算。
5
Your WHR and health risk category update instantly.
腰臀比的工作原理
腰臀比是腰围除以臀围。比值越高意味着腰部脂肪越多（内脏脂肪），与心脏病、2型糖尿病和中风的风险增加有关。
与BMI不同，WHR测量的是脂肪分布位置，而不仅仅是脂肪量。这使它成为代谢健康风险的更好预测指标。
WHO Risk Thresholds
Men: Low risk: WHR < 0.90 │ Moderate risk: 0.90–0.99 │ High risk: ≥1.00
Women: Low risk: WHR < 0.80 │ Moderate risk: 0.80–0.84 │ High risk: ≥0.85
These thresholds are from the WHO’s 2008 waist circumference and waist-hip ratio report. Women have lower thresholds because they naturally carry more subcutaneous fat in the hip and thigh region, so a higher WHR indicates relatively more visceral fat in proportion.
WHR vs. BMI vs. Waist Circumference
Each measure tells a different story. BMI estimates body fat from height and weight but ignores fat distribution. Waist circumference alone measures abdominal fat but doesn’t account for body frame. WHR measures fat distribution ratio and is particularly useful for identifying “normal weight obesity” — people with a healthy BMI but dangerous visceral fat accumulation. Research suggests WHR is a better predictor of cardiovascular events than BMI for most populations.
What Improves Your WHR
Reducing visceral fat requires a combination of regular aerobic exercise, strength training, and a calorie deficit from a nutrient-dense diet. High-intensity interval training (HIIT) has been shown to be particularly effective at reducing visceral fat. Chronic stress and poor sleep also directly increase visceral fat accumulation by elevating cortisol, so addressing lifestyle factors matters as much as exercise and diet.
WHR Assessment for Personal Trainers
WHR is one of the simplest and most informative body composition assessments you can do with a client in under two minutes. It’s particularly valuable for clients who are resistant to weighing themselves or who don’t respond well to BMI-based assessments. Track WHR alongside weight and strength metrics to give clients a fuller picture of their health progress.
With Gymkee, you can run structured client assessments, track progress metrics over time, and show clients exactly how far they’ve come — building the trust and accountability that keeps them with you long-term.
常见问题
Where exactly do I measure my waist?
Measure at the narrowest part of your torso, usually halfway between your lowest rib and the top of your hip bone (iliac crest). For most people this is at or just above the navel. Stand relaxed and exhale normally before measuring — don’t hold your breath in.
Where do I measure my hips?
Measure at the widest point of your hips and buttocks, typically about 20–25 cm below the waist. Keep the tape measure level around the circumference.
Is WHR better than BMI?
Both have value, but WHR is generally considered a better predictor of cardiovascular disease risk than BMI because it specifically measures fat distribution rather than just total body mass relative to height. A person can have a normal BMI but a high WHR (sometimes called "normal weight obesity") — a risk pattern BMI would miss entirely.
Can I improve my WHR just through exercise?
Yes, but nutrition matters too. Aerobic exercise and HIIT are effective for reducing visceral fat. Strength training helps maintain muscle mass while you lose fat. Without a calorie deficit, exercise alone usually won’t meaningfully reduce WHR. Combine both for the fastest results.
Why are women’s WHR thresholds lower than men’s?
Women naturally carry proportionally more fat in the hips and thighs (gluteofemoral fat), which is considered metabolically protective. So a higher WHR in women indicates a greater relative accumulation of visceral abdominal fat compared to men with the same ratio. That’s why the health risk thresholds are lower for women.
