Visceral Fat Level Chart: Understanding Your Health Risks

4 mins read
Trainer and client
Written by:
The BodySpec Team

Visceral fat is a type of body fat that is stored within the abdominal cavity and surrounds the internal organs. Unlike subcutaneous fat, which is located just below the skin, visceral fat is not visible from the outside and is often referred to as "hidden" or "belly" fat. Despite its hidden location, high levels of visceral fat can have significant health implications and are associated with a range of serious health problems.

Measuring Visceral Fat

Measuring the levels of visceral fat is important for understanding the potential health risks associated with excessive fat accumulation. While subcutaneous fat can be easily seen and felt, visceral fat is not visible from the outside and can only be measured using techniques such as body imaging scans.

One of the most accurate and reliable ways to measure body fat is through a BodySpec DEXA (Dual-Energy X-Ray Absorptiometry) scan. This type of scan uses low-dose X-rays to accurately measure the density of body fat, bone, and muscle and provides information on the distribution of fat in the body, including the amount of subcutaneous fat and visceral fat.

Visceral Fat Level Chart

The following charts show levels of visceral fat across different age groups.

These charts were based on a sample of 207,000+ BodySpec DEXA scans. 57% of the scans were for male clients and 43% were for female clients.

visceral fat male
visceral fat female

Additionally, here are visceral fat charts for male and female BodySpec clients by age:

visceral fat chart for men by age
visceral fat chart for women by age

As we age, visceral fat tends to increase. Aim for a visceral fat mass that falls in the 15-35th percentile for your gender and age range.

It is important to note that these levels are based on general guidelines and may vary based on individual factors such as age, gender, and overall health. Therefore, it is important to consult with a healthcare professional to understand your personal risk and the appropriate steps to take to reduce the amount of visceral fat in your body.

Health Implications of High Visceral Fat

High levels of visceral fat have been linked to a range of serious health problems, including cardiovascular disease, type 2 diabetes, and certain types of cancer. This is because visceral fat can increase insulin resistance, which is a precursor to type 2 diabetes, and also increases the risk of developing metabolic syndrome, a cluster of conditions that increase the risk of cardiovascular disease and type 2 diabetes.

In addition, visceral fat can also increase inflammation and oxidative stress, both of which are associated with a range of health problems, including cardiovascular disease and certain types of cancer. Furthermore, high levels of visceral fat can also increase the risk of non-alcoholic fatty liver disease, a condition in which excess fat accumulates in the liver and can lead to liver damage and cirrhosis.

Reducing Visceral Fat

The good news is that there are several steps individuals can take to reduce the amount of visceral fat in their body and reduce the risk of serious health problems. Some of the key steps include:

  1. Maintaining a healthy diet that is low in processed foods, sugar, and unhealthy fats.
  2. Engaging in regular physical activity, such as strength training and cardio exercises, to increase muscle mass and boost metabolism.
  3. Reducing stress through techniques such as meditation, yoga, and deep breathing exercises.
  4. Maintaining a healthy sleep schedule to ensure that the body has enough time to recover and recharge.
  5. Consult with a healthcare professional for personalized recommendations and guidance on reducing visceral fat.

Get a Scan to Understand Your Levels

Measuring and reducing visceral fat is important for maintaining good health. Waist circumference and body composition scans can help you determine the amount of visceral fat you have, and a combination of diet, exercise, and sleep can help you reduce it.

Visceral fat can be difficult to measure. But we're here to help. Regular DEXA scans can help you uncover your visceral fat and track change over time. Plus, BodySpec monthly members lose an average of 19% of their body fat.

member fat loss desktop

You can measure your body fat and composition, lean mass gains and losses over time, and bone health, by getting regular DEXA scans. DEXA scans can help you pinpoint regional changes in your muscle and fat as you work towards your goals. Your data will accrue and compare side by side in your BodySpec reports, so you can stay on track to being your best self. Book an appointment today!


Neeland, I. J., Turer, A. T., & Ayers, C. R. (2012). Dysfunctional adiposity and the risk of prediabetes and type 2 diabetes in obese adults. Journal of the American Medical Association, 308(11), 1150-1159.

Després, J. P. (2006). Is visceral obesity the cause of the metabolic syndrome? Annals of Medicine, 38(1), 52-63.

Snel, M., Jonker, J. T., Schoones, J., Lamb, H., de Roos, A., Pijl, H., Smit, J. W., Meinders, A. E., & Jazet, I. M. (2012). Ectopic fat and insulin resistance: pathophysiology and effect of diet and lifestyle interventions. International Journal of Endocrinology, 2012.

Kaul, S., Rothney, M. P., Peters, D. M., Wacker, W. K., Davis, C. E., Shapiro, M. D., & Ergun, D. L. (2012). Dual-energy X-ray absorptiometry for quantification of visceral fat. Obesity, 20(6), 1313-1318.

Gleeson, M., Bishop, N. C., Stensel, D. J., Lindley, M. R., Mastana, S. S., & Nimmo, M. A. (2011). The anti-inflammatory effects of exercise: mechanisms and implications for the prevention and treatment of disease. Nature Reviews Immunology, 11(9), 607-615.

Recommended articles
02 Feb
3 mins read
Radiation, DEXA Scans, and You
scale with measuring tape
23 Mar
4 mins read
Ever Heard of the “Body Fat Index”? Here’s Why It’s More Important Than BMI.
GLP-1 for fat loss
04 Jun
12 mins read
Exploring the Impact of GLP-1 on Muscle Mass