Calculadora de Relación Cintura-Cadera

BMI measures overall weight relative to height but doesn't tell you where fat is stored. WHR specifically measures abdominal fat distribution, which is more strongly linked to heart disease, type 2 diabetes, and metabolic syndrome. Someone can have a normal BMI but an unhealthy WHR if they carry excess fat around the midsection.

Genetics play a role in fat distribution, but lifestyle factors have a big impact. Excess calorie intake, high stress (which raises cortisol and promotes abdominal fat storage), lack of exercise, poor sleep, and high alcohol consumption all increase waist circumference. Hormonal changes during menopause also shift fat storage toward the abdomen.

Focus on reducing abdominal fat through a moderate calorie deficit, regular cardio and strength training (especially core work), stress management, adequate sleep, and limiting alcohol. You cannot spot-reduce fat, but overall fat loss will reduce waist circumference. Building glute and hip muscles can also improve the ratio.

Measure your waist at the narrowest point between your ribs and hip bones (usually at or just above the navel). Measure your hips at the widest point around your buttocks. Use a flexible tape measure, keep it level and snug but not tight, and measure over bare skin or thin clothing. Take measurements while standing and breathing normally.