How To Measure Your Body's Muscle Mass?

Your body is made of a lot of things and so it is important to know how it works for you to set specific goals. If you are about to hit the gym, chances are, you wanna know how your body reacts to certain exercises, how can you gain or lose the muscle mass, or how can you measure it. However, not everyone knows how to measure it accurately. There are other challenges too that leads to difference in accurate measurement, including age, gender, and fitness level. Before we get onto measuring it, let us first understand what muscle mass really is?

Lean Body Mass vs Muscle Mass

Lean body mass and body fat are the two primary components of your body. Although the terms "muscle mass" and "lean body mass" are sometimes used interchangeably, they are not the same.

Bones, muscles, and bodily fluids make up lean body mass. The precise phrase used to characterize the size of your muscles is muscular mass, which comprises:

• The skeletal muscle
• Smooth muscle
• The heart's muscle

Skeletal muscle, which is essential for movement, balance, and general bodily functions, is what most people mean when they talk about muscle mass.

Comparison of Low and High Muscle Mass

Individual differences exist in muscle mass. Your age, genetics, and amount of activity can all affect how much muscle mass you have. It is possible for someone to have a lot of muscular mass and little body fat, or the opposite. It is important to remember that muscle mass and body fat do not always match.

Muscle Mass Percentage: Findings from the Study

Muscle mass is hard to measure accurately. The Journal of Applied Physiology published the most reliable study on muscle mass percentages in 2000. In order to calculate the average muscle mass percentages by age group, the study examined the muscle mass of 468 men and women.

Muscle Mass Percentage Averages

For Men

18–35 years: 40–44%

36–55 years: 36–40%

56–75 years: 32–35%

76–85 years: Less than 31%

For Women

18–35 years: 31–33%

36–55 years: 29–31%

56–75 years: 27–30%

76–85 years: Less than 26%

While these numbers provide a general guideline, individual muscle mass varies based on factors such as height, ethnicity, and fitness levels.

How to Estimate Your Muscle Mass

Measuring exact muscle mass requires expensive medical imaging, but there are several estimation methods:

1. Using Body Fat Percentage

One way to estimate muscle mass is by determining lean body mass percentage using body fat scales. These devices use bioelectrical impedance, sending a current through your body to estimate fat percentage.

To find your lean body mass percentage:

100 - body fat percentage = lean body mass percentage

For example, if someone has 30% body fat, their lean body mass is 70%. However, this method is not always accurate, as it estimates total lean mass rather than muscle mass alone.

2. U.S. Military Formula

The U.S. military uses circumference measurements to estimate body composition.

Men measure: Abdominal and neck circumferences

Women measure: Waist, hip, and neck circumferences

These values are compared to a chart to estimate body fat percentage and, subsequently, lean body mass percentage. However, this method does not account for muscle size.

3. MRI: The Most Accurate Method

Magnetic resonance imaging (MRI) is the gold standard for measuring muscle mass. It provides a precise image of muscle distribution, but it is costly and not practical for routine measurement.

Benefits of High Muscle Mass

Reduces age-related muscle loss (sarcopenia), which typically begins at age 30.

Boosts metabolism, as muscle burns more calories at rest than fat.

Increases longevity, with research showing a link between muscle mass and longer life expectancy.

Downsides of High Muscle Mass

Finding well-fitting clothes may be difficult.

Higher calorie intake is needed, which can be inconvenient.

Some people report reduced flexibility or agility with excessive muscle mass.