A waist-to-height ratio below 0.5 is considered healthy for both men and women. Between 0.5 and 0.6 indicates increased risk, and above 0.6 suggests high risk for metabolic and cardiovascular conditions.

Waist circumference reflects visceral (abdominal) fat, which surrounds internal organs and is more metabolically active than subcutaneous fat. High visceral fat is strongly linked to type 2 diabetes, heart disease, and metabolic syndrome regardless of BMI.

Measure your waist at the narrowest point between the bottom of your ribs and the top of your hip bones, typically at or just above the navel. Stand relaxed, breathe out normally, and wrap the tape snugly without compressing the skin.