What is a good visceral fat rating of 16?

December 20, 2025 •

3 min read

According to manufacturers of body composition monitors like Tanita, a visceral fat rating of 16 falls into the excessive range, signaling a need for significant lifestyle changes. This deep abdominal fat can wrap around vital organs, posing serious health threats that are not always visible on the surface.

Quick Summary

A visceral fat rating of 16 is in the excessive range, which raises the risk for chronic health issues. This level necessitates lifestyle adjustments to reduce the dangerous abdominal fat surrounding internal organs.

Key Points

Excessive Rating: A visceral fat rating of 16 is considered excessive and is associated with increased health risks.
Health Risks: High levels of visceral fat are linked to cardiovascular disease, type 2 diabetes, and other metabolic issues.
Metabolically Active: This type of fat is active and releases inflammatory substances, affecting internal organs.
Lifestyle Changes: Effective reduction requires consistent aerobic exercise, strength training, a balanced diet, and stress management.
Beyond the Number: While a BIA scale provides an estimate, confirming with methods like DEXA scans or waist circumference offers a more complete picture of your health.

Decoding Your Visceral Fat Rating of 16

Visceral fat is the active fat stored deep within the abdominal cavity, surrounding important organs like the liver, pancreas, and kidneys. While a certain amount is necessary for cushioning and insulation, an excess, like a rating of 16, is a major health concern. For many Bioelectrical Impedance Analysis (BIA) scales, a rating of 1 to 12 is considered healthy, while anything 13 or higher is a red flag indicating excessive visceral fat. A rating of 16 squarely places an individual in a higher health risk category. Excess visceral fat is metabolically active and releases inflammatory substances and hormones that interfere with normal bodily functions, increasing the risk of cardiovascular disease, type 2 diabetes, certain cancers, and other metabolic issues.

Why a 16 Rating Matters

Unlike subcutaneous fat, which lies just under the skin and can be pinched, visceral fat is hidden and more dangerous. It actively produces chemicals that contribute to chronic inflammation throughout the body. The health implications associated with an elevated visceral fat rating like 16 are significant and should prompt immediate and consistent action toward improvement. Ignoring this metric can lead to a cascade of metabolic problems.

Strategies for Reducing a Visceral Fat Rating

Fortunately, visceral fat is often responsive to targeted lifestyle changes. Since it is metabolically active, it is also one of the first types of fat the body uses for energy when there is a caloric deficit. Implementing the right strategies can effectively reduce this harmful fat over time.

Here are some key strategies for lowering an elevated visceral fat rating:

Regular aerobic exercise: Aim for at least 30 minutes of moderate-intensity cardio most days of the week, such as brisk walking, cycling, or swimming.
Strength training: Incorporating weightlifting or bodyweight exercises builds muscle mass, which helps boost metabolism and burn more calories throughout the day.
Balanced diet: Prioritize whole foods, lean proteins, and healthy fats while reducing intake of refined carbohydrates, sugary drinks, and processed foods.
Stress management: Chronic stress elevates cortisol, a hormone linked to increased visceral fat storage. Techniques like meditation, yoga, and mindfulness can help.
Sufficient sleep: Lack of sleep disrupts hormones that regulate appetite and fat storage, including cortisol. Aim for 7-9 hours per night to support healthy metabolic function.
Limit alcohol: Excessive alcohol consumption can contribute to a higher visceral fat rating.

Comparison of Visceral Fat Levels and Health Implications


Visceral Fat Rating	Interpretation	Health Risk Category	Action Required
1–12	Healthy	Low to Normal	Maintain healthy habits
13–19	Excessive	Increased Health Risk	Lifestyle changes recommended
16 (specific)	Excessive	Increased Health Risk	Immediate lifestyle changes necessary
20+	Very High	Severe Health Risk	Significant and sustained lifestyle intervention

Other Measurement Methods

While home BIA scales provide a useful estimate, other, more accurate methods exist. These include DEXA scans, which use low-dose X-rays to precisely map visceral fat volume, and waist circumference measurements. A waist circumference over 40 inches for men and 35 inches for women also indicates a high risk associated with visceral fat. Considering a combination of these measurements can provide a more comprehensive picture of your health status. Consulting a healthcare provider for personalized advice is always recommended.

Conclusion

Understanding that a visceral fat rating of 16 indicates an excessive and potentially harmful level is the first step toward improving your health. This rating serves as a critical wake-up call to adopt healthier habits. By focusing on a combination of consistent aerobic exercise, strength training, a balanced diet, proper sleep, and stress reduction, you can effectively lower your visceral fat and reduce your long-term risk for serious health complications. Lifestyle changes are the most powerful tool for shifting this number into a healthier range and protecting your vital organs. For more in-depth information, you can explore resources from health institutions like the Cleveland Clinic.

Cleveland Clinic: Visceral Fat Information

Frequently Asked Questions

Yes, a visceral fat rating of 16, typically measured by BIA body composition monitors like Tanita, is considered excessive and indicates a higher risk for serious health problems such as heart disease and type 2 diabetes.

On the 1-59 scale used by many body composition monitors, a visceral fat rating between 1 and 12 is generally considered healthy. Ratings above 12 suggest excessive visceral fat.

To lower your visceral fat, you should focus on increasing physical activity (especially cardio), incorporating strength training, eating a balanced diet rich in whole foods, managing stress, and ensuring adequate sleep.

Both aerobic exercise (like brisk walking, running, and cycling) and strength training are effective. Regular cardio helps create a calorie deficit, while strength training builds muscle mass that boosts metabolism.

Yes, reducing your overall body weight through diet and exercise is a primary way to decrease visceral fat. Since visceral fat is metabolically active, it often responds well to weight loss efforts.

A diet high in processed foods, sugary drinks, and refined carbohydrates can contribute to excess visceral fat. Focusing on a nutrient-dense diet with lean proteins, healthy fats, and fiber is crucial for reduction.

Yes, chronic stress elevates cortisol levels in the body, and this hormone is directly linked to increased fat storage in the abdominal region. Managing stress is a key component of reducing visceral fat.