What Is Visceral Fat—And What Is a Good Visceral Fat Number?

Medically reviewed by: Kristin Baier, MD

Visceral fat is a type of body fat that develops deep inside your abdomen, surrounding internal organs like your liver, stomach, and intestines. You can’t see or feel visceral fat the same way you might notice the fat just under your skin—called subcutaneous fat—but that doesn’t mean it’s harmless.

In fact, visceral fat is considered one of the most dangerous types of fat because of how it behaves in the body. Visceral fat is biologically active, which means it releases chemicals and inflammatory messengers that interfere with your body’s normal metabolic processes, increasing the risk of serious health conditions—even if your weight or BMI is technically classified as “normal.”

At Calibrate, we take visceral fat—and your overall health—seriously. That’s why our Metabolic Reset is designed to help members reduce this hidden fat and improve key metabolic markers. Through a combination of GLP-1 medications (when clinically appropriate), personalized coaching, and intensive lifestyle changes, Calibrate tackles visceral fat from every angle—supporting not just weight loss, but long-term wellbeing.

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What is a good visceral fat number?

Because visceral fat is located deep inside the body, it isn’t something you can see in the mirror or measure with a standard scale. 

There are a few different ways to assess visceral fat levels, depending on the tools available. While imaging technologies like MRI or CT scans can measure visceral fat directly, most people track it through more accessible indicators like waist circumference or body composition scans.

A larger waist measurement, especially if paired with other symptoms like high blood pressure or elevated blood sugar, often indicates excess visceral fat and increased metabolic risk.

Here’s what’s generally considered healthy:

Waist circumference as a measure of visceral fat:

• For men: under 40 inches (102 cm)
• For women: under 35 inches (88 cm)
  
  These thresholds are used to assess risk for metabolic syndrome, and higher measurements suggest elevated visceral fat levels.

Visceral fat rating (on body composition scales):

Some home or gym-based body composition monitors provide a visceral fat score, often on a scale of 1 to 59. A visceral fat rating of:

• 1–12 is typically considered healthy
• 13 or higher indicates high visceral fat, with increased health risks

At Calibrate, we primarily track waist circumference as a reliable, accessible indicator of visceral fat. In our 2025 Results Report, members achieved an average reduction of 6.1 inches in waist circumference at 12 months. Even more compelling, 35% of members with at-risk measurements improved to within a healthy range, reflecting a meaningful decrease in visceral fat.

Why visceral fat is more dangerous than subcutaneous fat

Not all fat is created equal. While subcutaneous fat sits beneath the skin and can be pinched, visceral fat wraps around your vital organs and is much more metabolically active. 

That means it doesn’t just store energy—it sends out chemical signals that can disrupt how your body regulates blood sugar, blood pressure, cholesterol, and inflammation.

Visceral fat plays a major role in developing:

• Insulin resistance: This occurs when your body stops responding well to insulin, a hormone that helps manage blood sugar. Over time, insulin resistance can lead to type 2 diabetes—even in individuals who aren't overweight.
• Cardiovascular disease: Visceral fat contributes to chronic low-grade inflammation, a key driver of atherosclerosis (the buildup of plaque in the arteries). It raises the risk of heart attack, stroke, and high blood pressure, among other serious cardiovascular events.
• Fatty liver disease (NAFLD): Excess visceral fat is linked to fat accumulation in the liver, which can lead to non-alcoholic fatty liver disease. Left untreated, NAFLD can progress to liver inflammation, fibrosis, or even cirrhosis.

This is why visceral fat is such an important marker of health—and why waist circumference is one of the most critical metrics we use at Calibrate to track metabolic improvement.

Can visceral fat be reduced?

The good news: visceral fat is highly responsive to the right interventions.

Research shows that a combination of targeted medication, sustainable dietary changes, exercise, improved sleep, and stress management can significantly reduce visceral fat levels. 

A 2023 meta-analysis found that GLP-1 receptor agonists—a class of medications that includes semaglutide and tirzepatide—can dramatically reduce visceral fat and liver fat in both people with and without type 2 diabetes or fatty liver disease.

However, while GLP-1 medications like Wegovy® (semaglutide), Ozempic® (semaglutide), and Zepbound® (tirzepatide) are powerful tools, they’re most effective when paired with behavior change. This is where Calibrate’s Metabolic Reset stands apart.

How Calibrate targets visceral fat

Calibrate’s Metabolic Reset is a structured, year-long program designed to reset your biology—not just your weight. It combines:

• GLP-1 medication, when appropriate and medically indicated
• 1:1 coaching to support habit change and goal-setting
• An evidence-based curriculum focused on the Four Pillars of Metabolic Health: food, exercise, sleep, and emotional health

Unlike programs that rely on medication alone, Calibrate delivers sustainable results by addressing the behaviors and biology that contribute to weight gain and visceral fat accumulation.

And the results speak for themselves. According to Calibrate’s 2025 Results Report:

• Members reduced their waist circumference by an average of 6.1 inches in 12 months
• 35% of at-risk members improved their waist measurements to within normal range
• Members achieved sustained weight loss of up to 19.1% at 36 months
• 83% reduced inflammation, a marker linked to visceral fat
• 77–90% of those with abnormal liver enzymes improved liver function, suggesting reduction in liver fat

Real-world success, beyond medication

Calibrate’s data also show that medication access isn’t the whole story. Even members who had limited access to GLP-1 medication (just 1–3 fills in a year) achieved nearly 10% weight loss. Members who didn’t use medication at all but completed the full coaching and curriculum lost an average of 9% at 12 months. 

This underscores a key truth: while medication can help jumpstart progress, lasting change comes from building healthier habits—and having the right support system to keep you on track.

The bottom line

So, what is visceral fat? It’s the deep, hidden fat that surrounds your organs and silently increases your risk of serious diseases like diabetes, heart disease, and fatty liver. But it’s not permanent—and with the right approach, it can be reduced.

At Calibrate, we help you do just that. Our Metabolic Reset is designed to help you lose weight, improve your health, and reduce visceral fat through a personalized, evidence-based program that works with your body—not against it.

If you’re ready to take control of your weight and metabolic health, Calibrate can help you make meaningful, measurable progress—starting from the inside out.

Some employers include Calibrate in their employee benefits package: Search for your employer here. 

Sources

Cesaro, A., et al. (2023). Visceral adipose tissue and residual cardiovascular risk: A pathological link and new therapeutic options. Frontiers in Cardiovascular Medicine, 10, 1187735. https://doi.org/10.3389/fcvm.2023.1187735

Cleveland Clinic. (2023). Visceral Fat: What It Is & Why It’s Dangerous. Retrieved from https://my.clevelandclinic.org/health/diseases/24147-visceral-fat

Dhokte, S., & Czaja, K. (2024). Visceral adipose tissue: The hidden culprit for type 2 diabetes. Nutrients, 16(7), 1015. https://doi.org/10.3390/nu16071015

Liao, C., et al. (2023). The effects of GLP-1 receptor agonists on visceral fat and liver ectopic fat in an adult population with or without diabetes and NAFLD: A systematic review and meta-analysis. PLOS ONE, 18(8), e0289616. https://doi.org/10.1371/journal.pone.0289616

Calibrate Health. (2025). 2025 Calibrate Results Report. Calibrate Health, Inc. https://www.joincalibrate.com/pages/results-report