Overview

Your body mass is made up of two components: body fat and lean body mass.

People frequently use the terms “lean body mass” and”muscle mass” interchangeably, but they are not the same. Lean body mass includes muscle mass, in addition to bones and bodily fluid.

Muscle mass is the size of your muscles. It includes:

  • Skeletal muscle
  • Smooth muscle
  • Cardiac muscle

But, when folks talk about muscle mass, then they are typically referring to skeletal muscle.

This type of muscle is important for freedom, equilibrium, and stamina. It’s a sign of physical function, which explains why we’re constantly told to build muscle.

Measuring Body Fat Percentage At Home and Chart •

When you have low muscle mass, it means you’ve got the lower-than-average muscle to your age and gender. When you’ve got high muscle mass, then your muscle mass is higher than average.

Depending on your body composition, you can have low or higher muscle mass using low or higher body fat.

Muscle Mass percentage chart

Muscle mass is difficult to measure. Additionally, it is dependent on many factors, including height, ethnicity, and physical fitness level.

There is not a great deal of credible information on typical muscle mass percentages. The sole source with reliable data is a 2000 research in the Journal of Applied Physiology. From the study, researchers measured the muscle mass percentages of 468 people.

These charts are based on this study. While new research is essential, this data will give you a good notion of muscle mass proportions for different age classes.

Muscle bulk percentage averages for men

Age Muscle mass proportion
18–35 40–44
36–55 36–40
56–75 32–35
76–85 < 31

Muscle Mass percentage averages for women

Age Muscle mass percentage
18–35 31–33
36–55 29–31
56–75 27–30
76–85 < 26

How muscle percentage is calculated

It’s not possible to determine your precise muscle mass percentage without costly technology.

You will find calculators, formulas, and scales that promise to quantify muscle mass, but these choices haven’t been proven to be accurate.

Here Is What you can do to find out about your muscle mass and lean body mass:

Use body fat percent

One way to ascertain your lean mass portion would be to utilize your body weight proportion.

To get your body fat percentage, weigh yourself on a body fat scale.

A body fat uses bioelectrical impedance to estimate your level of body fat. It sends an electric current through your body. Since fat conducts less electricity than muscle, the present can measure just how much body fat you have.

You will also have to enter your height, weight, sex, and age. The scale uses this data, along with the electrical current, to gauge your body fat percentage.

It is possible to subtract this amount from 100 to receive your lean body mass percent. For instance, an individual with 30 percent body weight has 70 percent lean body mass.

But bear in mind, muscle mass is just one part of the lean body mass. Plus, bodyweight scales are not always accurate. The percentages are estimates.

Utilize a U.S. military formulation

The U.S. military includes a formula for estimating body fat percentage.

This procedure involves measuring the circumference of different body parts. These dimensions are then utilized to determine your circumference value (CV).

Your CV and elevation are placed on a graph with precalculated body fat percentage estimates. You may use this number to gauge your lean body mass proportion.

If you’re a guy, measure your stomach and neck circumferences. Your CV is abdominal circumference minus neck circumference.

If you’re a girl, measure your waist, hip, and neck circumferences. Your CV is waist circumference plus hip circumference minus neck circumference.

While the military uses this procedure to evaluate body composition, it is not the most accurate method. The circumference measurements don’t take into consideration muscle size.

Get an MRI

The most precise way to calculate muscle mass percentage would be to use magnetic resonance imaging (MRI).

An MRI uses strong magnets to take a picture of your muscles. When you are put in an MRI machine, the magnetic field temporarily rearranges your body’s hydrogen atoms. This releases energy, which the system uses to determine your muscle mass.

MRI is the gold standard for determining muscle mass percent, but it is very costly. It is not a practical choice for estimating muscle mass percentage.

Benefits and side effects of having higher-than-average muscle mass

If you have high muscle mass, you have more muscle than is normal for your age and sex.

Benefits

Ordinarily, higher muscle mass has positive health effects.

As you become older, you naturally drop muscle mass. This age-related muscle reduction, also called sarcopenia, begins at age 30. You continue to lose 3 to 5 percent of muscle mass every decade, which reduces physical function and raises your chance of injury.

But in case you’ve got high muscle mass, you can slow down muscle loss and protect your physical ability.

Skeletal muscle also improves your overall metabolism. Compared to fat, skeletal muscle burns more calories at rest.

Additionally, greater muscle mass is associated with longevity. A 2014 research from the American Journal of Medicine found that older adults having more muscle mass live longer than people who have less.

Side effects

In case you have higher-than-average muscle mass, then it could be tricky to find clothes that fit nicely. You’ll also have to eat more calories to feel full, which may become inconvenient and expensive.

Some people today say having higher muscle mass decreases their versatility and capability to run or jump.

Benefits and side effects of having lower-than-average muscle mass
Having low muscle mass means that you have less muscle than is normal to your age and sex.

Benefits

There aren’t any actual advantages of low muscle mass.

Some people today say having more fat compared to muscle offers a survival benefit because excess fat may provide energy once the body is stressed. However, this advantage is hypothetical.

Side effects

Low muscle mass speeds up age-related muscle loss and reduces physical ability. This raises the risk of injury and disability.

Having low skeletal muscle mass can also be related to:

  • Difficulty performing daily tasks
  • Metabolic syndrome
  • Diabetes
  • Osteoporosis
  • Complications after surgery
  • Bad chronic disease result
  • Hospital readmission
  • Premature death

The way to gain muscle mass

Although muscle mass decreases with age, it’s never too late to build muscle through diet and exercise.

Exercise and good nutrition will even help preserve muscle mass because you become older.

Exercise

Strength training, or weight training, is the best way to construct muscle mass. This sort of exercise strengthens your muscles by forcing them to work against resistance.

You can:

  • Do bodyweight exercises, like pushups
  • Perform resistance group exercises
  • Lift free weights, such as dumbbells or soup cans
  • Use weight machines
  • Do high-intensity interval training (HIIT)
  • Perform Pilates

It is suggested to do two or even three strength training sessions every week.

Cardio remains important, though. Aerobic exercise, such as running or dancing, supports muscle development and slows esophageal muscle loss.

Diet

Gaining and keeping muscle mass also depends on good nutrition. This includes eating enough nutrient-dense calories to fuel the human body.

Protein, which helps build and repair muscle, is especially significant. The amount of protein that you need is dependent upon your degree of physical activity. Generally, 10 to 35 percent of your daily calories should come from protein.

Examples of low-fat foods comprise:

  • Beef
  • Poultry
  • Fish
  • Eggs
  • Legumes
  • Nuts

You also need sufficient carbs to fuel your muscles. If you are strength training a couple of occasions each week, carbohydrates should make up at least 50 percent of your daily calories.

Furthermore, a sufficient intake of vitamins, minerals, and minerals is necessary for building muscle.

Additionally, it is best to limit or prevent processed foods as much as possible. By eating whole foods, like vegetables and eggs, you can help your muscles stay healthy and powerful.

Takeaway

Muscle mass is part of your lean body mass. Typically, the more muscle you have, the less prone you are to injury, chronic disease, and early death. Muscle mass also signals bodily function, such as freedom and balance.

It’s hard to calculate lean body mass, let alone muscle mass. The most accurate methods are expensive, and there is not a lot of reliable data showing their precision.

To better understand your physical fitness, it is recommended to use your body weight percentage instead.

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