How to Measure Your Waist and Hips Consistently
Where to put the tape, why different guidelines measure the waist in different places, the WHO's cut-offs for waist and waist-to-hip ratio, and how to keep your measurements comparable.
By [Author name]3 min read
Your waist says more about the fat around your organs than your weight does, but a tape measure is easy to use badly: a couple of centimetres higher or lower, a held breath, or a tape pulled tight can change the number more than a month of real change. Measuring the same way every time matters more than which method you pick.
This article is general information, not medical advice.
Where to Measure
There are three common places, and they give different numbers:
- Waist, at the midpoint. The World Health Organization (WHO) protocol measures midway between the lowest rib you can feel and the top of your hip bone (the iliac crest). This is what most guidelines use.
- Waist, at the top of the hip bone. The US National Institutes of Health protocol puts the tape just above the iliac crest. It usually reads a little larger than the midpoint.
- Abdomen, at the navel. Many people measure around the belly button because it’s easy to find. It’s lower than either waist site and is best tracked as a measurement of its own.
An international consensus statement on waist circumference (Ross and colleagues, 2020) found that the different sites relate to health risk similarly, and that what matters most is using one site consistently.
The hips are measured around the widest part of the buttocks.
How to Measure
- Stand upright with your feet together, arms relaxed at your sides, and your weight evenly on both feet.
- Measure against bare skin or thin clothing, with a flexible tape that doesn’t stretch.
- Keep the tape level all the way round; a mirror helps.
- Measure at the end of a normal breath out, without pulling in your stomach.
- Keep the tape snug but not pressing into the skin.
- Measure twice. If the readings differ by more than 1 cm, measure again and use the average of the two closest.
Measure at the same time of day, ideally in the morning before eating, since a meal can add a centimetre or more.
What the Numbers Mean
The WHO’s expert consultation on waist circumference gives these cut-offs for adults of European descent, with lower ones proposed for some other populations:
| Measure | Increased risk | Substantially increased risk |
|---|---|---|
| Waist, men | Over 94 cm | Over 102 cm |
| Waist, women | Over 80 cm | Over 88 cm |
| Waist-to-hip ratio, men | 0.90 or more | |
| Waist-to-hip ratio, women | 0.85 or more |
Waist-to-height ratio adjusts for your height and uses one cut-off for everyone; see Why Waist-to-Height Ratio Is a Better Quick Check Than BMI.
Following It in Kaizora
Waist Circumference, Hip Circumference, and Abdomen Circumference are separate metrics on the Body page, each defined at its own site, so a navel measurement never mixes into your waist’s chart. Log each with Log, in centimetres or inches. Your waist and height give Waist-to-Height Ratio automatically. Add a note when something changes, such as a new tape, so a jump in the chart has its explanation beside it.
The Short Version
- Pick one site, ideally midway between your lowest rib and your hip bone, and keep to it.
- Stand relaxed, breathe out normally, keep the tape level and snug.
- Measure twice, at the same time of day, about once a month.
- Above 94 cm for men or 80 cm for women means increased risk, by the WHO’s cut-offs.
Sources
- World Health Organization, Waist circumference and waist–hip ratio: report of a WHO expert consultation (2008).
- Ross R et al., “Waist circumference as a vital sign in clinical practice: a Consensus Statement from the IAS and ICCR Working Group on Visceral Obesity,” Nature Reviews Endocrinology 16 (2020): 177–189. doi:10.1038/s41574-019-0310-7
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