How to measure your waist: Health and waistline size

You can’t spot-reduce your waist, or any other part of your body. Crunches will strengthen your abs, but to lose inches around your waist, it will mean eating fewer calories and burning more off through exercise.

How to Measure Your Waist

It’s easy to measure your waist. And it’s not just about your clothing size. Your waist circumference is a clue to whether you’re at higher risk for type 2 diabetes, high blood pressure, high cholesterol, and heart disease. And all you need is a tape measure.

1. Start at the top of your hip bone, then bring the tape measure all the way around your body, level with your belly button.
2. Make sure it’s not too tight and that it’s straight, even at the back. Don’t hold your breath while measuring.
3. Check the number on the tape measure right after you exhale.

For your best health, your waist should be less than 40 inches around for men, and less than 35 inches for women, although it may vary depending on race or ethnicity. If it’s larger than that, you may want to talk with your doctor about what your next steps are, including losing weight.

You can’t spot-reduce your waist, or any other part of your body. Crunches will strengthen your abs, but to lose inches around your waist, it will mean eating fewer calories and burning more off through exercise.

Show Sources

National Heart, Lung, and Blood Institute: Obesity Education Initiative: “The Practical Guide: Identification, Evaluation, and Treatment of Overweight and Obesity in Adults.”

How to measure your waist: Health and waistline size

A person’s waistline measurement reveals more information than just their clothing size. It can also indicate an individual’s current or future health prospects.

Just under half – 49% – of Americans get their health insurance through their employer, according to the Henry J. Kaiser Family Foundation. Another 19% of Americans are insured under Medicaid, 14% under Medicare, seven% under non-group plans and two% under other public insurers, while nine% of U.S. citizens remain uninsured.

A larger waistline may be due to having excess weight around the abdomen. This, in turn, increases the risk of certain health conditions.

In this article, we explain how to measure the waistline and the link between waist size and health. We also look at the factors that influence waist size and tips for reducing a larger waist.

Share on Pinterest A person can measure their waist with a tape measure.

By following simple instructions, taking a waistline measurement with a tape measure is easy.

1. Remove or wear thin clothing around the abdomen and hips.
2. Hold the tape measure between the top of the hipbone and the bottom of the ribs.
3. Breathe out normally.
4. Bring the tape around the waist.
5. Do not hold the tape too tight and ensure the tape measure is straight around the back.
6. Record the measurement.

According to the Heart Foundation, a healthy waistline size is:

• 37 inches or less for men
• 31.5 inches or less for women

A person’s health may be at risk if their waist circumference is bigger.

While the waistline is a key measure of a person’s overall health risk, a person should also consider their waist-to-height ratio (WHtR) and body mass index (BMI).

Waist-to-height ratio

A person’s WHtR measures the distribution of body fat.

A 2018 observational study indicated that waist circumference and WHtR could be good indicators of high blood pressure (hypertension) risk.

Another study in 2016 concluded that WHtR is more effective than BMI and waist circumference at identifying those at ‘early health risk’ of central obesity-related illnesses when using a boundary value of WHtR of 0.5, or 50%.

A person is at higher risk of developing central obesity-related illness if they have a WHtR of over 50%.

To calculate WHtR, measure the waist circumference and height in inches. Then, divide the waist circumference by height, and multiply by 100.

Individuals who have either overweight or obesity are at higher risk of developing conditions such as heart disease and type 2 diabetes. People of moderate weight are also at greater risk of developing these conditions if they have an increased waist circumference, according to the National Heart, Lung and Blood Institute NHLBI) .

BMI is another useful measurement when it comes to bodyweight and health.

To calculate BMI, measure weight in kilograms and height in meters squared (this is your height in meters times itself). Then, take these numbers and divide weight by square height. Using an online calculator tool is an easy way to determine BMI.

The NHLBI indicate that BMI ranges for most adults aged 18–65 are as follows:

• under 18.5 — underweight
• 18.5–24.9 — healthy
• 25–29.9 — overweight
• 30 or more — obese

BMI does not distinguish between weight carried as fat or muscle or the distribution of fat on the body. It may not, therefore, provide an accurate assessment of a person’s health in some instances.

For example, athletes may have a high BMI but may not be at higher risk of certain health conditions. Older adults may have a lower BMI due to low muscle mass, yet they may be at higher risk of heart disease and other illnesses.

Having a larger waistline indicates that a person has excess abdominal fat. Abdominal fat of the visceral fat type is different from fat that accumulates on the thighs, as visceral fat is located inside your abdominal cavity.

When fat cells in visceral fat break down, they release free fatty acids and other substances into the portal vein. The portal vein brings blood from the intestines to the liver.

These substances cause a state of toxicity that affects the pancreas and reduces its ability to produce the hormone insulin. Insulin is needed for cells to be able to take up glucose in the body.

This toxicity also contributes to insulin resistance, where the body’s cells do not respond properly to insulin. Both of these factors mean that the body’s blood sugar levels increase.

Excessive visceral fat increases inflammation in the body.

How to Measure Waist Circumference for Health

Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist.

Updated on October 05, 2022
Medically reviewed

Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more.

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Table of Contents
Table of Contents

Waist circumference is the measurement taken around the abdomen at the level of the umbilicus (belly button). Measuring your waist circumference may help you understand certain health risks related to obesity. Health experts commonly use waist measurement to screen patients for possible weight-related health problems. While a helpful tool, waist size is just one indicator that may point to certain health conditions, and it is not used to singularly diagnose any conditions or diseases.

While health experts and physicians may use this method in-office, you can also measure your own waist circumference at home.

Waist Circumference

Measuring the size (or circumference) of your waist can help you understand your risk for certain weight-related health conditions. While waist circumference alone cannot indicate that you have a medical condition or that you’ll develop one in the future, it can help you and your healthcare provider to determine where fat is located on your body and if that body fat may cause health problems for you in the future like heart disease or type 2 diabetes.

According to the National Institutes of Health (NIH), if more fat is located around your waist rather than around your hips, you are at higher risk for conditions including heart disease and type 2 diabetes. You can use your waist measurement to calculate your waist-hip ratio (WHR), which provides another screening tool for weight-related disease risk.

Your healthcare provider may also use a body mass index (BMI) measurement as a health indicator. However, a 2019 study concluded that both hip-adjusted waist circumference and waist-to-height ratio were stronger indicators of health and potential health conditions than BMI.

Body Mass Index (BMI) is a dated, biased measure that doesn’t account for several factors, such as body composition, ethnicity, race, gender, and age.

Despite being a flawed measure, BMI is widely used today in the medical community because it is an inexpensive and quick method for analyzing potential health status and outcomes.

How to Measure Your Waist Circumference

To measure waist circumference correctly, you should use a flexible tape measure that is not elastic. Remove any bulky clothing that can add padding around your abdomen and stand, placing a tape measure above your hip bones.

Follow these steps to measure your waist:

1. Stand up to get an accurate waist measurement. The tape measure should not stretch when you are taking the measurement.
2. Wrap the tape measure around the widest part of your stomach, across your belly button. The tape measure should rest gently on your skin.
3. Once the tape measure is positioned correctly, breathe in gently and then take the measurement on the exhale.

Take the measurement three times to make sure you get a consistent result. Holding the tape too tight so that it digs into your flesh or holding it too loosely so that it droops will cause you to get an incorrect result.

Check Your Health Risk

To find out how your waist circumference measures up, use this chart to see if your waist measurement indicates that you are at an increased risk for disease. Individual circumstances may vary, so seek the advice of a doctor to determine next steps.

If your waist measurement is greater than the numbers indicated below, your risk for weight-related health problems may be increased. For Asians, the waist circumference recommendation may need to be lower. A 2019 study done on 209 chinese men and 318 chinese women found that increased insulin resistance is observed when waist circumferences are greater than 29 inches for women and 32.5 inches for men.

How to Reduce Your Waist Measurement

If your waist circumference is in the high-risk range according to the table above, working with your doctor and a registered dietitian to lose body fat and reduce the fat in your midsection can improve your health and well-being. To get started, consider the following daily habits.

Diet

The first step to reducing your waist measurement for your overall health is to evaluate your eating habits. To get started, try observing your portion sizes and comparing your portions to the recommended serving size. If you’re not sure how much to eat, use a calorie calculator to estimate your body’s daily caloric needs. Then count calories to make sure you’re getting the right amount to fuel your body and lose weight safely.

Additionally, consider increasing the nutrient density of your diet by incorporating more nutrient-packed foods into your meal planning, including fruits, vegetables, whole grains, nuts, seeds, lean proteins, and other unprocessed foods.

Nearly a quarter of all Americans skip breakfast. Although more research is needed to solidify the importance of breakfast, a 2019 meta-analysis including eight studies and about 284,000 participants suggests that skipping breakfast increases the risk for heart disease. Skipping breakfast may also increase the risk for diabetes, becoming overweight, high blood pressure, and insulin resistance.

Eliminating sugar-sweetened beverages—soda, especially—can also cut down your sugar and calorie intake. Quitting a sugared beverage habit can offer multiple benefits, including improved sleep, increased energy, and notably, weight loss. This weight loss can then lead to a reduction in your waist measurement and disease risk.

Exercise

Once you’ve implemented a sustainable healthy eating plan, try increasing your activity level to burn more calories throughout the day and support a strong, healthy body. Again, use a calorie estimator to find out how many calories you currently burn each day, then add small habit changes to burn a few more. For example, you can take the stairs instead of the elevator at work or go for a walk every evening after dinner. Every step counts in your path to healthier living. The CDC recommends that you get 150 minutes of moderate-intense aerobic activity or 75 minutes of vigorous aerobic activity with at least 2 days of the week doing muscle-strengthening training.

Lifestyle Changes

Alongside diet and exercise, some lifestyle changes can help in reducing waist circumference and improving overall health. If you consistently get too little sleep or poor sleep, it can be even more difficult to find the motivation to make healthier choices. Improving your sleep and reducing fatigue can have a direct impact on your weight loss. The National Sleep Foundation recommends adults receive 7-9 hours of sleep per night.

Stress, like sleep, is also intricately linked to health. Research has shown that high stress can often lead to overeating, and the foods we choose while stressed tend to be high in calories and low in nutrients.

Finally, reducing alcohol consumption can also slash your calorie intake and help support weight loss. Eliminating or cutting down on these empty calories can aid in reducing your waist circumference measurement.

A Word From Verywell

There are many different ways to evaluate your health and your risk for disease—waist circumference is just one of them. If you find that yours is higher than you’d like it to be, talk to your healthcare provider about your personal health risks and get suggestions for the best ways to improve your overall health.

Often, it’s small, incremental changes to your lifestyle that ultimately make the biggest difference in your health and pave the path toward sustainable weight loss, so it’s important to begin the conversation.

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

1. National Heart, Lung, and Blood Institute. Assessing Your Weight and Health Risk.
2. Nalini M, Sharafkhah M, Poustchi H, et al. Comparing anthropometric indicators of visceral and general adiposity as determinants of overall and cardiovascular mortality. Arch Iran Med. 2019;22(6):301-309.
3. Center for Disease Control and Prevention. Assessing Your Weight.
4. Ponnalagu SD, Bi X, Henry CJ. Is waist circumference more strongly associated with metabolic risk factors than waist-to-height ratio in Asians? Nutrition. 2019;60:30-34 doi:10.1016/j.nut.2018.09.005
5. Samuel L Buckner, Paul D Loprinzi, Jeremy P Loenneke, Why don’t more people eat breakfast? A biological perspective, The American Journal of Clinical Nutrition, Volume 103, Issue 6, June 2016, Pages 1555–1556, doi:10.3945/ajcn.116.132837
6. Takagi H, Hari Y, Nakashima K, Kuno T, Ando T. Meta-analysis of relation of skipping breakfast with heart disease. The American Journal of Cardiology. 2019;124(6):978-986. doi:10.1016/j.amjcard.2019.06.016
7. How much physical activity do adults need? The Centers for Disease Control and Prevention.

Additional Reading

• National Heart, Lung, and Blood Institute. Classification of Overweight and Obesity by BMI, Waist Circumference, and Associated Disease Risks.

By Malia Frey, M.A., ACE-CHC, CPT
Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist.