Belly Fat Calculator
Enter your waist and height to estimate your waist-to-height ratio and a simple risk category. Then use the weekly tracker to monitor progress over time.
Calculate Your Waist-to-Height Ratio
This tool uses your waist and height to estimate a risk range. It’s not a diagnosis, but it can help you track trends.
Weekly Waist Tracker
Save your weekly measurement to track progress. Stored locally in your browser (not sent anywhere).
| Week | Waist | Height | W:H Ratio | Category |
|---|---|---|---|---|
| No entries yet. Use “Save to Weekly Tracker” after calculating. | ||||
Want a complete plan? Start here: Meal Plan • Workouts • Best Diets • Visceral Fat
How to Measure Your Waist (Correctly)
- Stand relaxed, feet together.
- Measure around your midsection at belly button level.
- Exhale normally, don’t suck in.
- Use the same tape and conditions weekly.
Consistency matters more than “perfect technique.” Use the same method every week.
External References
For additional context on healthy weight and belly fat risk, see:
- CDC: Healthy Weight
- NIH (NIDDK): Weight Management
- Mayo Clinic: Belly Fat Overview
- Harvard Health: Taking Aim at Belly Fat
Educational content only. This calculator is not medical advice or a diagnosis.
Calculator FAQ
Is this belly fat calculator accurate?
It’s a simple screening tool based on waist-to-height ratio. It can help you track trends, but it is not a medical diagnosis.
How often should I measure my waist?
Weekly is usually best. Daily measurements can fluctuate due to hydration, digestion, and timing.
What matters more: scale weight or waist size?
If belly fat is your goal, waist trend is often a better signal than scale weight, especially if you’re strength training.
What should I do if my ratio is high?
Start with a protein-first meal plan, strength training, and regular walking. Track weekly for 6+ weeks and adjust portions if needed.