Your waist-to-height ratio is the quickest check for belly fat. Divide your waist by your height. For men, a result under 0.50 is the goal. Enter your measurements below to see your risk level, the waist size to aim for, and how many weeks it should take to get there.
What is a healthy waist-to-height ratio for men?
Keep your waist less than half your height. That is a ratio under 0.50. The bands below are the ones used in current health guidance.
| Ratio | What it means for men |
|---|---|
| Under 0.40 | Very lean. Fine for many athletes and naturally slim men. |
| 0.40 to 0.49 | Healthy. Keep it here. |
| 0.50 to 0.59 | Increased health risk. Belly fat is building up. |
| 0.60 and over | High health risk. Worth acting on and speaking with your doctor. |
Healthy waist size for men by height
A waist under half your height is the target. The table shows that waist for common heights. For taller men the general waist limit for men (under 37 inches, or 94 cm) applies as well.
| Height | Aim for a waist under |
|---|---|
| 5 ft 4 in (163 cm) | 32 in (81 cm) |
| 5 ft 6 in (168 cm) | 33 in (84 cm) |
| 5 ft 8 in (173 cm) | 34 in (86 cm) |
| 5 ft 10 in (178 cm) | 35 in (89 cm) |
| 6 ft 0 in (183 cm) | 36 in (91 cm) |
| 6 ft 2 in (188 cm) | 37 in (94 cm) |
| 6 ft 4 in (193 cm) | Under 37 in (94 cm) |
Waist size limits for men
Waist size has its own limits for men, apart from the ratio. Health risk starts to rise at 37 inches (94 cm) and is high from 40 inches (102 cm). Men of South Asian, Chinese or Japanese background carry the same risk at a smaller waist, so the limits are lower: about 35.5 inches (90 cm) and 39 inches (100 cm). The calculator above lets you choose which limits to use.
How to measure your waist
- Stand relaxed with your feet together and your belly bare.
- Place the tape around your middle, level with your navel and parallel to the floor.
- Breathe out normally, and read the tape without pulling it tight or pulling your belly in.
- Measure twice, and use the same time of day each time. Mornings before eating work best.
How to calculate waist-to-height ratio
Divide your waist by your height, using the same units for both. For example, a waist of 38 inches and a height of 70 inches gives 38 รท 70 = 0.54. That is in the increased-risk band, and the target waist for that height is under 35 inches.
Frequently asked questions
Is waist-to-height ratio better than BMI?
For belly fat, usually yes. BMI uses only height and weight, so it cannot tell muscle from fat or show where the fat is stored. Waist-to-height ratio measures the belly directly, and many studies find it predicts heart disease and diabetes risk at least as well as BMI. A man can have a normal BMI and still carry too much belly fat, and this ratio picks that up.
What waist size is unhealthy for a man?
A waist of 37 inches (94 cm) or more means increased risk, and 40 inches (102 cm) or more means high risk. Men of South Asian, Chinese or Japanese background should use 35.5 inches (90 cm) and 39 inches (100 cm).
How fast can I lose belly fat?
A steady pace is about 0.5 to 1 kg (1 to 2 lb) of weight a week. On average, men lose about 1 cm of waist for each 1 kg of weight lost, though this varies. The calculator gives you a time estimate based on your own measurements.
Can I lose belly fat only from my stomach?
No. You cannot choose where fat leaves your body. Belly fat does respond to steady overall fat loss, and it is among the first fat to go. Strength training, regular walking, enough protein, good sleep and less alcohol are the proven way.
Does a large waist always mean poor health?
No. Waist size is a screening guide. A very muscular man can have a large waist with low risk. If your result is high, ask your doctor about blood pressure, blood sugar and cholesterol checks.
Does this work for women?
The 0.50 rule applies to women too, but this calculator uses the waist limits and body fat method for men. Women should use a calculator made for them.
This calculator is for adults aged 18 and over. It gives general information, not medical advice, and does not diagnose any condition. Talk with a doctor before making big changes to your diet or exercise.