In short
For men, a waist of 94 cm or more means increased health risk, and 102 cm or more means greatly increased risk. Measure halfway between your ribs and hip bone.
On this page
For men, a waist of 94 cm or more means an increased risk of heart disease and type 2 diabetes, and 102 cm or more means a greatly increased risk. Waist size is a better guide to health risk than weight alone, because it reflects fat around the organs.
How to measure your waist
- Stand up and take your top off, or lift it.
- Find the top of your hip bone and the bottom of your ribs at the side.
- Wrap a tape measure around your middle halfway between those two points. For most men that’s roughly level with the belly button.
- Breathe out normally, keep the tape snug but not digging in, and read it.
Your belt size isn’t your waist. Trousers sit lower, so the measurement is usually bigger than you expect.
What the number means
| Waist (men) | Health risk |
|---|---|
| Under 94 cm | Lower risk |
| 94 to 101 cm | Increased risk |
| 102 cm or more | Greatly increased risk |
These cut-offs come from studies mainly of men with European backgrounds. Risk rises at a smaller waist for men of Asian background, where 90 cm is often used. A simple rule that works across heights is to keep your waist under half your height.
Want a plan that fits your health?
An Australian GP can check the basics and work out a realistic plan with you, by phone or video.
Why the waist matters more than the scales
Fat stored deep in the abdomen, around the liver and other organs, is more active than fat under the skin. It raises blood pressure, blood sugar and cholesterol, and it lowers testosterone. Two men can weigh the same and carry very different risk. BMI can’t tell muscle from fat. A tape measure can’t either, but it does tell you where the weight sits.
What a bigger waist is linked to
- Type 2 diabetes and high blood pressure
- Heart disease and stroke
- Sleep apnoea
- Fatty liver
- Lower testosterone and erection problems. See weight and testosterone.
What to do with your number
If you’re at 94 cm or over, it’s worth having your blood pressure, blood sugar and cholesterol checked. Losing even 5% of your body weight improves all three. A GP can help you work out a plan that fits your health and what you’ve already tried.
Next step: talk to a GP
Request an appointment and we’ll be in touch to arrange a time. A consultation doesn’t guarantee a prescription.
References
- Australian Government Department of Health and Aged Care: Body mass index and waist measurement
- Heart Foundation: Waist measurement
- National Health and Medical Research Council: Clinical practice guidelines for the management of overweight and obesity
This guide is general information, not medical advice. It doesn’t replace a consultation with a doctor who knows your history. In an emergency, call 000.