Numbers first, then a plan.
Three quick calculators to give you a baseline. They're a starting point for a conversation with a doctor \u2014 not a diagnosis.
Waist to Hip Ratio
Where fat sits matters more than how much you weigh. For Indian bodies this is often the more honest signal.
Fat is concentrating around the middle. This is the pattern most linked to metabolic risk in Indian bodies.
Abdominal fat responds well to a protocol built around the root cause \u2014 hormones, sleep, insulin response.
Check my eligibilityA number is a signal, not a diagnosis.
BMI, BMR and waist-to-hip each describe one narrow thing. Your protocol starts by finding the root cause behind them \u2014 with a full metabolic and hormone panel, read by a doctor.
BMI misses muscle
Two people at the same BMI can carry completely different amounts of fat. It was designed for populations, not individuals.
India's thresholds are lower
Indian bodies accumulate visceral fat at lower weights, so the overweight cut-off starts at 23, not 25.
Hormones don't show up here
Thyroid, insulin resistance and cortisol shape your weight more than arithmetic does. That needs a blood panel.
These calculators are for general awareness only and are not medical advice or a diagnosis. Speak to a qualified doctor about your individual health.
WHR (Waist-to-Height Ratio)
Most people know about their weight and BMI (Body Mass Index) when tracking fitness or weight loss.
But do you know your Waist-to-Hip Ratio (WHR)? It’s another useful measure of your health.
What is Waist-to-Hip Ratio (WHR)?
- WHR shows how your body fat is distributed – especially around your waist and hips.
- It’s calculated as: Waist measurement ÷ Hip measurement (use the same unit like cm or inches).
- Example: If your waist is 80 cm and hips are 90 cm → WHR = 80/90 = 0.89. Why is WHR important?
WHR helps understand your risk of lifestyle diseases like:
- Heart disease
- Diabetes (Type 2)
- High cholesterol
- High blood pressure
It gives a clearer picture than BMI because it shows where fat is stored – especially around the belly.
Having more belly fat (apple-shaped body) increases risk, even if your BMI is normal.
People with more hip and thigh fat (pear-shaped body) usually have a healthier WHR.
WHR vs BMI
BMI only compares weight and height — it doesn’t consider muscle or fat distribution.
- For example:
- A muscular person (like a sportsperson) might have a high BMI but low body fat.
- A person with normal BMI but belly fat could still be at risk for diseases.
WHR better indicates metabolic health and fat around vital organs.
How to Check Your WHR
BMI only compares weight and height — it doesn’t consider muscle or fat distribution.
- For example:
- Measure your waist and hips with a measuring tape.
- Use an online Waist-to-Hip Ratio calculator (like the Lean Protocol or other health platforms).
- Enter your details and get insights about your health status.
- Remember: This is not medical advice. For specific concerns, consult your doctor or nutritionist.
Lower-Risk Waist-Hip Ratios Based on WHO Guidelines
According to the World Health Organization (WHO), waist-to-hip ratios of 0.85 or higher in women and 0.90 or higher in men signify abdominal obesity and a “substantially elevated” risk of metabolic complications.
- Increased Risk: A ratio over these numbers indicates abdominal obesity (more fat around the waist/belly), associated with higher risks of cardiovascular disease, type 2 diabetes, and other metabolic problems.
- Significance: A higher WHR suggests "apple-shaped" fat (around organs), which is more dangerous than "pear-shaped" fat (around hips/thighs)
Formula:
= 92 / 112 = 0.82