When people talk about “belly fat,” they’re usually thinking about the soft, pinchable fat right under the skin. But the real health troublemaker is often visceral fat — the fat that sits deep inside your abdomen and wraps around organs like your liver, pancreas, and intestines.
Why do we care so much about it? Because visceral fat behaves like an inflammatory organ. It releases signals that raise blood pressure, worsen cholesterol, increase insulin resistance, and drive faster aging of the cardiovascular system. In plain English: even with a normal weight, high visceral fat can put you in a high-risk category. Cleveland Clinic+2PMC+2
Let’s break down:
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how visceral fat is measured
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what levels are considered dangerous for men vs. women
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how age changes the thresholds
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what to do if yours is high
How is visceral fat measured? DEXA Visceral Adipose Tissue (VAT) in grams
DEXA is one of the most practical gold-standard tools for measuring visceral fat. It estimates VAT mass directly in grams and correlates well with CT/MRI. Nature+1
What’s Considered a Dangerous Visceral Fat Level (DEXA VAT)
A large International Journal of Obesity study established age- and sex-specific DEXA VAT cutoffs linked to higher cardiometabolic risk. Nature
Women
Under 40 years:
Higher-risk visceral fat: ≥700 g VAT
40 years and older:
Higher-risk visceral fat: ≥800 g VAT Nature
Men
Under 40 years:
Higher-risk visceral fat: ≥1000 g VAT
40 years and older:
Higher-risk visceral fat: ≥1200 g VAT Nature
These aren’t “vanity” numbers — they’re where risk for high blood pressure, poor lipids, insulin resistance, and metabolic syndrome climbs sharply. Nature+1
Why the Cutoffs Change With Age
Visceral fat tends to rise with age because of:
hormonal shifts (notably menopause in women)
Loss of lean mass
lower activity + higher stress
changes in fat storage patterns
The same waist size in a 55-year-old often represents more visceral fat than in a 25-year-old. American Journal of Clinical Nutrition+1
Quick age takeaways
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Women: risk accelerates after menopause; that’s why the cutoff tightens at 40+.
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Men: visceral fat rises steadily through midlife and becomes especially predictive after 40. Nature
How to Interpret Your Result
Think of visceral fat like blood pressure: you don’t need to be “obese” to be at risk.
If your VAT is above the cutoff for your group:
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It’s a cardiometabolic red flag, not a moral failing.
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It’s also one of the most responsive fats to lifestyle change — meaning improvements show up fast when you do the right things. Cleveland Clinic+1
What to Do If Your Visceral Fat Is High
You don’t need extreme measures. Visceral fat responds best to consistent, boring excellence:
1) Strength training 2–4×/week
More muscle improves insulin sensitivity and pulls energy away from visceral storage. Cleveland Clinic
2) Daily movement + short bursts of intensity
Zone-2 cardio + 1–2 quick “hard” sessions weekly is a great combo for VAT reduction.
3) Prioritize protein and fiber
Protein supports lean mass
Fiber helps regulate blood sugar and appetite
Both reduce visceral gain over time.
4) Sleep and stress are not optional
Chronically high cortisol is a visceral-fat promoter.
5) Track progress with repeat scans
Because scale weight can lie (you may lose visceral fat while gaining muscle). DEXA lets you see the real trend line.
The Bottom Line
Visceral fat is one of the strongest predictors of future metabolic and heart risk — often stronger than BMI. PMC+1
Danger thresholds by age + sex (DEXA VAT):
Women:
<40 yrs: ≥700 g
40+ yrs: ≥800 g
Men:
<40 yrs: ≥1000 g
40+ yrs: ≥1200 g
If you’re above those numbers, it’s a clear signal to intervene — and the good news is that visceral fat is highly “trainable.” With the right plan, it usually drops measurably within a few months. Find out how much visceral fat you have with a DEXASCAN.. Visit DEXASCAN.COM to find a location and get a scan.
