Visceral Fat Calculator 2026
Instantly estimate your visceral fat risk using the Waist-to-Height Ratio (WHtR), BMI, and waist circumference guidelines. Understand your metabolic health today.
Body Metrics
Enter your measurements to estimate your visceral fat levels
Visceral fat thresholds differ between men and women.
Measure at the level of your belly button, not where your trousers sit.
Visceral Fat Estimate
Your WHtR, BMI, and metabolic risk level
Enter your body metrics above, then click Calculate Visceral Fat to see your risk level.
Waist Circumference Guidelines
Medical guidelines for waist circumference indicate the risk of developing cardiovascular disease and type 2 diabetes due to excess visceral fat.
| Risk Level | Men (Waist) | Women (Waist) | Health Implication |
|---|---|---|---|
| Low Risk | < 94 cm | < 80 cm | Healthy visceral fat levels |
| Increased Risk | 94 – 102 cm | 80 – 88 cm | Moderate visceral fat; monitor lifestyle |
| High Risk | > 102 cm | > 88 cm | High visceral fat; increased disease risk |
Visceral Fat FAQ
Everything you need to know about visceral fat, how to measure it, and how to improve your metabolic health.
Visceral fat is the type of body fat that is stored within the abdominal cavity and surrounds vital organs such as the liver, pancreas, and intestines. Unlike subcutaneous fat (the fat you can pinch under your skin), visceral fat is hidden and is strongly linked to metabolic diseases like type 2 diabetes and heart disease.
Subcutaneous fat is located just beneath the skin and is the fat you can physically pinch. Visceral fat is located deep inside the abdomen, wrapping around internal organs. While some visceral fat is normal, excess levels release inflammatory markers and hormones that disrupt metabolism, making it far more dangerous than subcutaneous fat.
The Waist-to-Height Ratio (WHtR) is a simple and highly accurate screening tool for visceral fat. It is calculated by dividing your waist circumference by your height (both in the same units). A ratio of 0.5 or less is considered healthy, meaning your waist should be less than half your height.
A healthy visceral fat level is generally indicated by a Waist-to-Height Ratio (WHtR) of under 0.5. Additionally, a waist circumference of less than 94cm (37 inches) for men and 80cm (31.5 inches) for women indicates low risk. Exceeding these thresholds suggests increased levels of visceral fat.
Visceral fat is highly responsive to lifestyle changes. The most effective ways to reduce it include: 1) Regular aerobic exercise (like brisk walking or cycling), 2) Reducing intake of refined sugars and processed carbohydrates, 3) Eating more soluble fibre and lean protein, and 4) Managing stress and getting adequate sleep to lower cortisol levels.