Free tool
Waist-to-Hip Ratio Calculator for Women
Two tape measurements show where you carry fat, which says more about health risk than weight alone, especially in menopause.
Your waist-to-hip ratio
0.83
Below 0.85, the World Health Organization's threshold for women
Keep measuring every few weeks: your waist is one of the best ways to see fat loss the scale misses.
Get a coach to adjust these with youNumbers are a starting point. A coach changes them as your body answers.
How your numbers are worked out
- 1Waist divided by hips. For women, the World Health Organization flags 0.85 or more, and a waist of 88 cm (35 in) or more. Why
- 2Belly fat can't be spot-reduced: it comes off with overall fat loss. Why
- 3Stress and sleep play a part in where fat sits. Why
For education, not medical advice. On a GLP-1 medication, pregnant, or managing a medical condition? Set your numbers with your doctor.
Questions women ask
What is a healthy waist-to-hip ratio for a woman?
Below 0.85, by the World Health Organization's threshold for women. A waist under 88 cm (35 inches) is the other common marker.
Why does my waist get bigger in menopause?
Lower estrogen moves more fat to the middle, and muscle loss lowers what you burn. It's common, and it responds to strength training, protein and a gentle deficit.
How do I measure my waist and hips?
Waist at the belly button, relaxed, not sucking in. Hips at the widest point of your bottom. Keep the tape level and snug.
Go deeper
Fat Loss After 40
How do I lose belly fat after 40?
Build muscle and fix your nutrition instead of adding crunches, cardio or cutting food further. Nikkiey explains belly fat can't be spot-reduced; it comes off through a calorie deficit across your whole body. Her priorities: progressive strength training, enough protein, sleep, stress management and less alcohol, plus patience, because the midsection often leans out last.
Read the answer →
Fat Loss After 40
How do I lose belly fat after 40?
Build muscle and fix your nutrition instead of adding crunches, cardio or cutting food further. Nikkiey explains belly fat can't be spot-reduced; it comes off through a calorie deficit across your whole body. Her priorities: progressive strength training, enough protein, sleep, stress management and less alcohol, plus patience, because the midsection often leans out last.
Read the answer →
Hormones & Hormone Health
Can stress stop me from losing belly fat?
Yes, according to Nikkiey. On The WarriorBabe Show she explains that chronic stress keeps cortisol elevated, which she says increases fat storage around the midsection and drives cravings for comfort foods. Even with solid macros and training, a body stuck in survival mode can hold on to fat, so managing stress becomes part of the plan.
Read the answer →