Do you have a love-hate relationship with your bathroom scale? The bathroom scale may be a good tool for measuring weight, but it may not accurately reflect your true health. Body composition takes your weight measurement one step further, figuring out what percentage of your weight comes from fat, muscle, and bone. Show
The difference
between fat mass and non-fat mass (muscle and bone) paints a more complete picture of your health and fitness. This article reviews the basics of your body composition, what it means, and what you can do about it. What Is Body Composition?Body composition is the phrase used by medical professionals and the health community to refer to the percentage of fat, water, bone, muscle, skin, and other lean tissues that make up the body. Knowing your body composition provides more detailed information about your health. Two people can weigh the same, but have very different wellness and fitness needs because of their body composition. Why It’s ImportantBody composition is important because it measures your overall health and fitness level in terms of your body fat percentage. Your bathroom scale can’t tell the difference between how much of your weight comes from fat and how much from muscle. But body composition measurements can. Less fat and more muscle tends to point toward a better level of health. What Is Body Fat?Body fat includes all the stored fat in your body. There are two types of body fat:
In addition to insulating and protecting your body, fat provides energy, carries fat-soluble vitamins, makes certain hormones, and serves as a building-block for cell membranes. You need a certain amount of body fat to perform these functions—this is known as essential fat. Body Fat PercentageBody fat percentage is the percent of fat that makes up your total body weight. Many factors influence your body fat percentage, including sex, age, fitness level, and lifestyle. The body fat percentage ranges come from the American Council on Exercise (ACE).
Athletes tend to have a lower body fat percentage than people who are physically fit because having less fat improves their athletic performance. However, when body fat percentages dip too low, athletic performance suffers and immune function declines. On the flip side, a body fat percentage that’s too high is a risk factor for chronic illnesses like diabetes, high blood pressure, and heart disease. Body Composition vs. Body Mass IndexBody composition and body mass index (BMI) are tools that assess body fatness. However, the methods used to measure body composition and BMI differ. Additionally, BMI may not provide accurate results in all situations. Body Mass Index (BMI) is a dated, biased measure that doesn’t account for several factors, such as body composition, ethnicity, race, gender, and age. Despite being a flawed measure, BMI is widely used today in the medical community because it is an inexpensive and quick method for analyzing potential health status and outcomes. Body Mass IndexBMI is a tool that has been used by health professionals to assess body fatness and health. It’s a mathematical equation that compares your weight to your height.
For example: (150 pounds)/(66 inches x 66 inches) X 703 = 24 This BMI table is from the Centers for Disease Control and Prevention (CDC).
You don’t need any special equipment to measure BMI, making it a quick tool to assess body fat and health. How to Measure Body CompositionThere are a number of ways to measure body composition. However, you need more than a bathroom scale and calculator to figure out what percentage of your weight comes from fat and what percentage comes from muscle. Bioelectrical ImpedanceBioelectrical impedance (BIA) is a tool that estimates your body composition by measuring your body’s resistance to a low-level electric current, or impedance. Muscles have a lower resistance to an electric current than fat. Pros
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Skinfold MeasurementsSkinfold measurements involve the use of special calipers that measure the skinfold—subcutaneous fat—on different parts of your body. Fitness trainers use skinfold measurements to assess body fat because it’s quick and convenient. Pros
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DEXA ScanThe DEXA scan, or dual-energy X-ray absorptiometry scan, uses a low-level X-ray to measure bone, muscle, and body fat. Pros
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Hydrostatic WeighingHydrostatic weighing involves full submersion in a water tank, using water displacement to measure body composition. Since fat floats and muscle sinks, a person with more lean body mass weighs more underwater. Pros
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Bod PodBod pod is similar to hydrostatic weighing, but uses air displacement instead of water displacement to measure body composition. For this test, you sit in an egg-shaped chamber, which uses your body weight and volume to determine your body composition. Pros
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Factors to ConsiderBody composition provides valuable information about body fat percentage. However, your body shape is unique to you and there are uncontrollable factors that affect your body composition including:
Changing Your Body CompositionTo change your body composition, you need the right balance of physical activity and nutrition to reach your goals. Slow and steady changes work best when you want to increase muscle and lose fat. It's important to remember that some factors will remain out of your control. Before making any changes to
your diet or workout routine, consult with your primary care provider or a registered dietitian for guidance. A Word From VerywellYour body composition may help you better understand your current level of health and fitness. It can also serve as a measuring tool to monitor progress when starting a new fitness or wellness program. When trying to change your physique
to improve your fitness level, it’s important to implement a safe and effective workout routine and a balanced eating plan. Seek advice from a health care professional before making any major changes to your diet or exercise routine. Frequently Asked Questions
Is the amount of your fat less than your weight of lean muscles?You may have heard that muscle weighs more than fat. However, according to science, a pound of muscle and a pound of fat weigh the same. The difference between the two is density. Two things that weigh the same can be very different in size.
Is the amount of fat in the body compared to the amount of lean mass muscle bones organs?Body composition is the ratio between fat mass (body fat) and lean body mass (non-fat components).
What is the amount of body fat compared to lean tissue?The better measurement is body composition. Your body composition is the ratio of lean tissue to fat tissue. A healthy body composition ranges from 90% lean tissue and 10% body fat to 70% lean tissue and 30% body fat. Athletes' body fat typically ranges from 8% to 22%.
How much more does lean muscle weigh than fat?The density of muscle is 1.1 g/ml. Using the averages, 1 liter of muscle weights 1.06 kg or 2.3 lbs., while 1 liter of fat weights . 9 kg, or 1.98 lbs. An easier way to think of it might be: if you have an equal volumn of fat and muscle, fat is going to weigh about 80% of what the muscle weighs.
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