Body fat and visceral fat estimator

Visceral fat is more dangerous than subcutaneous fat because it is metabolically active and located adjacent to vital organs. Subcutaneous fat is the fat you can feel under the skin. It is largely cosmetic and poses limited metabolic risk. Visceral fat, by contrast, is stored deep inside the abdomen surrounding the liver, pancreas and intestines. It releases inflammatory cytokines and free fatty acids directly into the portal circulation [4], increasing the risk of insulin resistance, type 2 diabetes, cardiovascular disease, non-alcoholic fatty liver disease, and some cancers. This is why waist circumference is a stronger predictor of health risk than total body weight.

Accurate measurement technique is essential: small errors significantly affect WHR and WHtR results.

Waist circumference: Stand relaxed and breathe out normally. Place the tape measure horizontally around your abdomen at the level of your navel. The tape should be snug but not compressing the skin. Do not hold your breath or pull in your stomach.

Hip circumference: Place the tape at the widest point of your hips and buttocks, keeping it horizontal all the way around. Take the measurement without clothing where possible.

The WHO recommends standardised protocols for clinical measurement [2]. If you are unsure, your Karespot dietician can guide you during a consultation.

Yes. GLP-1 therapy reduces visceral fat disproportionately relative to total weight loss. The SURMOUNT-1 Phase 3 trial of tirzepatide (Mounjaro) demonstrated mean waist circumference reductions of 14–18 cm at the highest dose, alongside total body weight reduction of up to 22.5% [5]. This preferential reduction of central adiposity is one of the most clinically significant benefits of GLP-1 therapy, particularly for patients with metabolic syndrome, central obesity, or elevated cardiometabolic risk, regardless of overall BMI. Combined with structured dietician support, patients preserve lean muscle mass while losing predominantly visceral and abdominal fat.

Yes. For most people, WHR is a stronger predictor of cardiometabolic risk than BMI. BMI measures total body mass relative to height but cannot distinguish between fat mass and muscle mass, or between subcutaneous and visceral fat. Two people can have identical BMIs but very different health risks depending on where their fat is distributed.

The INTERHEART study of 27,000 participants across 52 countries found that WHR was a significantly stronger predictor of myocardial infarction risk than BMI across all ethnic groups [6]. A systematic review of 31 studies confirmed that WHtR above 0.5 outperformed both BMI and waist circumference for identifying cardiometabolic risk factors [3]. For Indians specifically, fat distribution risk occurs at lower BMI thresholds than Western populations.

This calculator uses the Deurenberg formula [1], a population-level estimate derived from BMI, age and sex. It cannot account for individual variation in body composition such as muscle mass, bone density, or fat distribution patterns.

The formula is known to be less accurate for:

• South Asian populations: Indians accumulate visceral fat at lower BMI levels than Western populations [7], meaning this tool may underestimate cardiometabolic risk for Indian users
• Athletes and people with high muscle mass: the formula will overestimate body fat percentage
• Older adults: body fat tends to be underestimated
• Pregnant women: results are not clinically applicable

For clinically accurate body fat measurement, methods such as DEXA scanning, bioelectrical impedance analysis (BIA), or hydrostatic weighing are required. Use this tool as a directional guide only. Your Karespot doctor can arrange a proper clinical assessment.