Tools for you to useWeight loss trackerWaist measurementWaist-to-hip ratio calculatorBMI calculatorWeight conversion tablePrintable tape measure

Click on the tabs titles above to view and use the tools supplied. ^  ^  ^  ^  ^

Weight loss tracker

Come back to this page regularly to keep track of how you’re doing. No signing in required! Just use the same device each time.
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Feel Fab Nutrition - How to measure waist - commons image
How to measure waist

Perhaps one of the quickest and easiest ways to check your body health is by measuring your waist. If you have a larger waist, you are more at risk from one or more of these disorders shown below.

The good news is, this can be reversible!

If you need a tape measure, there’s a printable one a few tabs along.

Women:

  • < 31.5″ (80cm) = Probably fine, but still be aware of visceral fat
  • > 31.5″ (80cm) = At risk
  • > 35.0″ (88cm) = At high risk

Men:

  • < 35.5″ (90cm) = Probably fine, but still be aware of visceral fat
  • > 35.5″ (90cm) = At risk
  • > 40.0″ (102 cm) = At high risk

High waist measurements can increase your risk of one or more of the following:

  • Altered metabolic profile
  • Atherosclerosis
  • Cardiovascular disease
  • Endometrial cancer
  • Glucose intolerance
  • High blood pressure
  • Insulin resistance
  • Leptin resistance
  • Metabolic syndrome
  • Obesity-related lipid disorders (eg, hypertriglyceridaemia and hypo-HDL-cholesterolaemia)
  • Type 2 diabetes

Waist-to-hip ratio calculator

This is calculated as waist measurement divided by hip measurement (W/H). For example, if you are female and have a 30″ waist and 38″ hips, your waist-hip ratio is about 0.8, which is fine. On the other hand, if you are a man with a 40″ waist and 30″ hips, your ratio would be 1.1 which puts you in the high risk category.

Male Female Health Risk Based Solely on WHR
0.95 or below 0.80 or below Low Risk
0.96 to 1.0 0.81 to 0.85 Moderate Risk
1.0+ 0.85+ High Risk

A high ratio can increase your risk of one or more of the following:

  • Altered metabolic profile
  • Atherosclerosis
  • Cardiovascular disease
  • Endometrial cancer
  • Glucose intolerance
  • High blood pressure
  • Insulin resistance
  • Leptin resistance
  • Metabolic syndrome
  • Obesity-related lipid disorders (eg, hypertriglyceridaemia and hypo-HDL-cholesterolaemia)
  • Type 2 diabetes

Measuring:

How to measure waist and hips
How to measure waist and hips

Waist: In a lean person (left), the waist can be measured at its narrowest point, while for a person with convex waist (right), it may be measured at about one inch above the navel.

Hips: The hip is measured at its widest portion of the buttocks in a lean person (left), and at the greater trochanters (the bony bit near the top of the thigh which sticks out a little) for someone who’s larger (right).

To calculate your waist to hip ratio:

1. Enter your waist size (inches or cm) by clicking on the numbers

2. Click on the / (divide) button

3. Enter your hip size (inches or cm – but the same as you used for your waist size!)

4. Click on the = (equals) button

5. Check out your results against the table above

 

BMI calculator

The BMI (body mass index) was developed to look at weight at population levels and trends, but it can be used as a general guide at an individual level. Look too at measurements such as neck and waist size and wasit-hip ratio.

If you’re in the UK, in the next tab is a table showing stones and lbs as just lbs.

NOTE: If you are muscly then this scale may well show you overweight when you’re not.

or

Enter your weight

Enter your height

Calculate BMI

UK to US lbs weight conversion table

If you’re used to thinking in stones (st) and pounds (lbs), you may not know what you are in just lbs, so here’s a conversion table.

UK US
St lbs lbs
6 0 84
6 7 91
7 0 98
7 7 105
8 0 112
8 7 119
9 0 126
9 7 133
10 0 140
10 7 147
11 0 154
11 7 161
12 0 168
12 7 175
13 0 182
13 7 189
14 0 196
14 7 203
15 0 210
15 7 217
16 0 224
16 7 231
17 0 238
17 7 245
18 0 252
18 7 259
19 0 266
19 7 273
19 8 274
20 0 280
20 7 287

NOTE: If you are over 20st 7lbs and not brimming with muscle or over 6′ 10″, you can assume you are ‘morbidly obese’.  If that sounds harsh, it is not meant to be, but it does mean you need to turn your health status around. Your health team will be a large part of that, but I can most probably help too.

Waist & hip printable tape measure

printable tape measure

 

No tape measure to hand? Just click to download/print this accurate printable tape measure. (Opens in new/tab window.)

 

 

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