Learn how to measure visceral fat, why it’s dangerous, and how to reduce it. A DEXA scan provides the most accurate assessment of body fat distribution.
When it comes to body fat, not all fat is created equal. Visceral fat—the fat stored around your internal organs—is far more dangerous than subcutaneous fat (the fat under your skin). High levels of visceral fat are linked to heart disease, diabetes, metabolic syndrome, and other serious health conditions.
Understanding your visceral fat levels and how to measure them can help you take control of your health and reduce long-term risks.
Visceral fat is the hidden fat stored deep inside your abdominal cavity, surrounding important organs like your liver, pancreas, and intestines.
Unlike subcutaneous fat, which is stored under the skin and can be pinched, visceral fat is not visible but is far more harmful.
✔️ Increases inflammation and raises the risk of chronic disease.
✔️ Produces hormones and chemicals that negatively impact metabolism.
✔️ Linked to high blood pressure, insulin resistance, and heart disease.
✔️ Associated with a higher risk of stroke and cognitive decline.
Since visceral fat is internal and not visible, traditional methods like BMI or weight scales are not effective at identifying it.
Here are the best ways to measure visceral fat:
✔️ Gold standard for measuring total body fat, visceral fat, and lean muscle mass.
✔️ Provides an exact measurement of visceral fat in grams.
✔️ Tracks fat distribution changes over time.
📌 Best For:
✔️ People concerned about metabolic health risks.
✔️ Those tracking fat loss and muscle retention.
✔️ Individuals on GLP-1s (Ozempic, Wegovy, Mounjaro) to prevent muscle loss.
👉 Example: A DEXA scan shows high visceral fat levels, prompting lifestyle changes like diet and exercise to reduce disease risk.
✔️ Uses a measuring tape to compare waist and hip circumference.
✔️ Provides a general risk assessment for visceral fat.
📌 How to Calculate It:
1️⃣ Measure your waist circumference at the narrowest point (just above the belly button).
2️⃣ Measure your hip circumference at the widest part.
3️⃣ Waist-to-Hip Ratio = Waist Measurement ÷ Hip Measurement.
📌 Risk Categories for Visceral Fat:
✅ Low Risk: Men < 0.90 | Women < 0.85
⚠️ Moderate Risk: Men 0.90 - 0.99 | Women 0.85 - 0.89
🚨 High Risk: Men ≥ 1.00 | Women ≥ 0.90
👉 Example: A man with a waist-to-hip ratio of 1.05 is at high risk and should focus on reducing visceral fat.
✔️ Smart scales and bioelectrical impedance devices estimate total body fat.
✔️ Not as precise as DEXA scans, but provides a general fat percentage estimate.
📌 Limitations:
❌ Cannot differentiate between visceral and subcutaneous fat.
❌ Less accurate for athletes or individuals with high muscle mass.
👉 Example: A person using a smart scale sees a 25% body fat reading but doesn’t know if visceral fat is the main issue—a DEXA scan is needed for more details.
📌 Visceral Fat Ranges (Measured by DEXA Scan):
✅ Healthy: Less than 1 lb (450g) of visceral fat
⚠️ Borderline Risk: 1 - 2 lbs (450-900g)
🚨 High Risk: More than 2 lbs (900g+)
👉 Example: A DEXA scan reveals a person has 1.5 lbs of visceral fat, meaning they are at moderate risk and should take action to reduce it.
✔️ Strength Training & HIIT Workouts – Build muscle and burn fat faster.
✔️ Reduce Processed Carbs & Sugars – Lower insulin spikes and fat storage.
✔️ Increase Fiber Intake – Supports digestion and fat metabolism.
✔️ Prioritize Sleep & Stress Management – High stress raises cortisol, leading to visceral fat storage.
✔️ Monitor Progress with DEXA Scans – Track real fat loss, not just weight loss.
✔️ Visceral fat is a hidden risk—even in people with normal weight.
✔️ DEXA scans provide the most accurate measurement to track changes over time.
✔️ Reducing visceral fat improves longevity, metabolic health, and disease prevention.
Want to accurately measure your visceral fat levels and take control of your health and longevity?
A DEXA scan at KALOS provides the most precise body composition analysis, helping you optimize your fat loss, muscle retention, and metabolic health.
📍 Schedule your DEXA scan today at KALOS—because real data leads to better results.
Bay Area residents trust KALOS to deliver results. We proudly serve the entire Bay Area including the following locations:
