A DXA (DEXA) scan will quantify visceral fat for you. This is a non-invasive scan which uses a low-dose x-ray. Most cities have some sort of sports medicine facility where you can get one. It's typically not covered by health insurance but fairly cheap to pay out of pocket.

https://health.ucdavis.edu/sports-medicine/resources/dxa-inf...

A waist measurement is the cheapest and simplest way other than just looking.

You want to make sure you measure under similar conditions, like in the morning after relieving yourself (for example).

If it's too high, losing a ~0.5-1 lbs per week while strength and endurance training with progressive overload will get it down sustainably.

https://www.barbellmedicine.com/blog/visceral-fat-waist-vs-w...

There are scans for like $50 that will tell you. Google Dexa scan or something like that.

whats wild is there are people who look very fat - who have lots of subcutaneous fat, who don't have visceral fat. The excessive subcutaneous fat can be hard on your joints but doesn't seem to correlate to other health issues.