As we all know, ageing is inevitable. However, what many people don’t know is that how we age can be surprisingly flexible. 

Healthy ageing describes just that: it’s the process of staying strong, mobile, and mentally sharp into later life, so you’re not just adding years to your life, but life to your years. 

Healthy ageing metrics are a little like having a personalised roadmap for ageing well. These healthy ageing data points let you know where you are now, highlight areas for improvement, and let you know whether your efforts are paying off.

In this guide, we’ll break down six science-backed metrics that are great predictors of longevity and quality of life. We’ll outline why these healthy ageing metrics matter, how to track them, and how you can protect your health for years to come. 

Why measuring healthy ageing matters

It’s important to remember: you can’t manage what you don’t measure. 

Many people fall into the trap of relying on appearance or weight as indicators of health, but these can be misleading. A lean, athletic-looking person can still have low bone density, poor cardiovascular fitness, or unhealthy blood markers. Health is more than just what is on the surface.

By tracking the appropriate metrics, you create a data-driven approach to staying healthy, strong, and independent for decades. Regular measurement gives you a baseline, keeps you accountable, and helps you spot problems as early as possible. This is when they’re typically easiest to fix, and the sooner you start on moving those metrics in the right direction, the better!

What is healthy ageing?

Healthy ageing is a multifaceted concept. 

It includes maintaining physical function, mental sharpness, and emotional well-being as you get older. It’s not about avoiding wrinkles or chasing a “younger” appearance; it’s about preserving your ability to do the things you love, avoid preventable disease, and recover quickly from setbacks. The goal is to feel like you are thriving, not surviving!

What healthy ageing metrics should I measure?

The best metrics cover multiple systems: musculoskeletal strength, cardiovascular capacity, metabolic health, and neuromuscular control. Together, they give a clear picture of how well your body is set up for the decades ahead.

Is it too late to get started?

It is never too late to start. Even if you never paid attention to these markers before, improvements are possible at any age. Research shows that people in their 60s, 70s, and beyond can increase muscle mass, boost VO2 max, improve balance, and lower disease risk through targeted lifestyle changes.

The healthy ageing metrics you need to know

The following healthy ageing data points can help you to assess and improve your health, whether you’re getting older or preparing for the future.

Grip strength

One of the strongest predictors of longevity, grip strength reflects overall muscle function and nervous system health. Low grip strength is linked to a higher risk of cardiovascular disease, disability, and premature death.

Target: 

Men >50 kg, women >30 kg (measured with a dynamometer).

How to improve: 

Resistance training, farmer’s carries, rock climbing, and activities that challenge hand strength.

Balance

Good balance and neuromuscular control reduce fall risk. Falls are a major cause of injury and loss of independence later in life.

Measure:

Stand on one leg for 10+ seconds (eyes open), progress to eyes closed. Balance can be quantified using a form of ForceDecks (Calibrated Stability Plates).

How to improve: 

Single-leg exercises, yoga, and proprioceptive training.

Muscle mass & Strength

One of the most important metrics when it comes to healthy ageing is total muscle mass. Muscle supports mobility, metabolism, and resilience. Loss of muscle (sarcopenia) begins in midlife but can be slowed and sometimes reversed through progressive strength training and a good diet.

Measure: 

DEXA scan for muscle mass; perform and track progress across gym-based strength tests for performance improvements..

How to improve: 

Progressive resistance training 2–4× per week, focusing on compound lifts.

Bone density

Low bone density increases fracture risk. It often goes unnoticed until a fall or fracture occurs, but screening with a DEXA scan can help identify issues early. 

Measure: 

DEXA scan (T-score above -1.0 is considered “normal “).

How to improve: 

Weight-bearing and impact-based exercise, plus calcium and vitamin D.

VO2 Max

A direct measure of your cardiovascular capacity and one of the most reliable predictors of lifespan. VO2 is measured in ml/kg/min and tests how much oxygen the body can process and utilise when performing maximal aerobic activity. This measure is also linked to body weight, so overall body composition will affect this value.

Measure: 

Lab-based VO2Max test.

How to improve: 

Interval training, threshold workouts, and consistent aerobic exercise.

Resting heart rate

A lower resting heart rate (RHR) is often a sign of better cardiovascular efficiency. Typically linked to the increase in “stroke volume”, this is the amount of blood that is pumped around the body per heartbeat. A stronger heart produces a higher stroke volume, and therefore doesn’t need to work as hard during rest or when performing daily activities.

A healthy range for most adults is 50–70 bpm for most adults. However, this may be lower in high-performance endurance athletes.

How to improve: 

Aerobic conditioning, stress management, and adequate recovery.

Longevity blood markers

Bloodwork is one of the most powerful ways to assess your internal health. Bloodwork will often reveal risks that aren’t visible from the outside. Tracking these longevity markers regularly can help you spot early warning signs and make targeted changes before issues become serious.

Key markers:

• HbA1c: Blood sugar control
• Fasting insulin: Early insulin resistance
• Lipid profile: Heart disease risk
• ApoB & Lipoprotein(a): Artery clogging & genetic risk
• hs-CRP: Chronic inflammation
• Vitamin D: Bone density & immunity
• Thyroid hormones: Metabolism & energy
• Sex hormones: Muscle, bone, mood
• Kidney & liver markers: Organ health

How to improve: 

Tailored nutrition, training, and medical advice.

How to track longevity metrics & take action

Ready to outlive your years? The following methods are a great place to start in tracking the most crucial healthy ageing metrics. 

DEXA scan

A DEXA scan measures muscle mass, fat distribution, and bone density. Tracking your bone density and muscle mass can help ensure you’re on track to stay as mobile as possible as you age. 

VALD

VALD provides lab-grade tools for assessing strength, balance, and movement control. These tests give accurate insight into full-body strength and mobility. Grip strength and balance assessment are also included.

VO2 Max

VO2 Max is a measure of cardiac efficiency that is highly correlated with overall longevity. This test is typically carried out in a lab to allow for precise measurement, or as a field test for a practical estimate. 

Wearables

Wearables such as fitness watches allow you to track your heart rate, activity levels, sleep, and more. These tools can be an accessible way to track trends in your health over time.

At-home testing

Dynamometers for grip strength, balance drills, online reaction time tests, and consumer blood testing kits.

Healthy ageing is in your hands 

Healthy ageing isn’t luck, it’s a skill. 

With the right metrics at your disposal, healthy ageing protocols can help you stay strong, mobile, and independent for decades. Start with one or two tests, write down your baseline, and set simple improvement goals.

Our healthy ageing services here at My Vital Metrics offer a range of scans, assessments, and 1:1 input to help you live your life as well as you can, for as long as you can.  The sooner you start, the more control you have over how well you age. Take the first step toward improving your healthspan today!

If you’ve received unexpected DEXA results, you’re not alone. 

Whether this was your first DEXA scan to measure your body composition or you’ve been getting scans for years, there are a variety of reasons you might find yourself surprised by the results. 

In this article, we’ll look at the top reasons for unexpected DEXA results – and what you can do about them. 

What results can I expect from a DEXA scan?

A DEXA scan for body composition is a quick, X-ray-based scan that can be carried out in a medical setting or specialist fitness lab. A DEXA scan is the gold standard measure of body composition and a great way to check you’re maintaining a healthy body fat percentage, amongst other goals. 

Your DEXA scan results will include accurate measures of: 

• Body fat amount & percentage
• Body fat distribution
• Visceral fat 
• Muscle mass
• Muscle distribution
• Calculated resting metabolic rate (RMR)
• Bone density  

These results will be compiled into a comprehensive report and you will also be walked through the results as a part of your DEXA appointment. If you have questions about your DEXA report then this consultation can be a great opportunity to raise these. 

7 reasons for unexpected DEXA results  

You might be experiencing an unexpected DEXA result for a range of reasons. Here are the top variables to keep an eye out for as you interpret your DEXA scan results: 

Hydration levels 

If you’ve ever weighed yourself first thing in the morning or used a smart scale to estimate your body composition, you’ll know that hydration levels can massively affect your results. This is because bioelectrical impedance analysis (the technology used in smart scales and many body scans) uses hydration levels to calculate your body composition. Even small changes in hydration level can have a big effect on the results of a BIA scan. 

Luckily, a DEXA scan is far less sensitive to hydration levels, and you don’t need to abstain from water or other drinks before your scan. However, this doesn’t mean your hydration level won’t affect your results.

In fact, one 2020 study found that acute water ingestion (500mls immediately before a repeat DEXA scan) significantly increased body mass (unsurprising) and lean mass, as compared to a baseline measurement. The increased hydration level had no significant effect on body fat measurements but inflated the measurement of fat-free mass. 

What this means is that while you can drink normally before your DEXA scan, it’s likely sensible to not ingest a large quantity of water immediately before your scan. 

Fasted vs non-fasted results

It’s recommended to fast for at least 3-4 hours before your DEXA scan to ensure your results are as accurate as possible. Unlike a DEXA scan for bone density, which doesn’t require specific preparation, any food or drink consumed before a body composition DEXA scan can affect your results. 

Any food in your digestive system will typically be counted as part of the “lean mass” component of your results. Eating a large amount immediately before your scan could exaggerate your lean mass results. 

For best results, make sure to fast immediately before the scan. Aside from this, you can eat and drink as you normally would, and you don’t need to change your habits in the run-up to your scan. 

Pre-DEXA training or exercise

Training the morning of your DEXA scan can affect your results. Exercise – particularly moderate to high intensity – affects your hydration levels through sweat loss. For this reason, we recommend abstaining from training on the day of your DEXA scan. 

One research study showed that exercising before a DEXA scan could skew results up to as much as 10%. While this study didn’t isolate the effect of exercise from the effect of water or food intake, this likely gives it more real-world applicability. Rather than skip the water, shake, or snack accompanying your workout, it’s likely easier (and more accurate) to wait until after your DEXA to work out. 

Inconsistencies in diet or exercise 

While our first three reasons addressed variables that could skew your DEXA results on the day, there are other reasons you might receive an unexpected DEXA result. 

Perhaps the most common reason for an unexpected DEXA result is that your exercise routine or diet hasn’t been as consistent as you might have liked. Whether it’s from overestimating your activity level, underestimating your caloric intake, or a combination of the two, it’s common to have an inaccurate understanding of where we’re at. This can lead to DEXA results not being as hoped. 

If this is you, then reassessing your BMR (particularly if your weight has recently changed) and ensuring your caloric intake is appropriate for your fitness goals is a great place to start. Check out our personalised BMR & TDEE calculator to get started. 

Caloric tracking inaccuracies 

Our next reason is directly related to the previous one. Even if you think you’ve been fairly consistent in your training routine and caloric intake, it’s still possible to over or under-estimate without the use of proper tracking tools. 

A small change or miscalculation in calories can add up to make a big difference over time, leading to you not seeing the DEXA results you were hoping for. 

For the best chance of meeting your goals aim to track your food intake accurately by:

• Using a food scale for exact measurements
• Avoiding guesswork (including generic brands or approximate quantities)
• Making use of a tracking app like MyFitnessPal
• Ensuring you’re working with an accurate BMR and TDEE 
• Tracking all meals, snacks, beverages, and alcohol

Finally, make sure to give yourself adequate time to work on your goals (whether fat loss, muscle gain, or both) before booking in for a repeat DEXA scan. 

Generic comparison tools 

Another reason you might be surprised by your DEXA results is linked to the tools you’ve been using to track your body composition up to this point. If this is your first DEXA scan, it can be surprising to discover that your understanding of your body composition doesn’t match up with the scan results!

Many of us use easily accessible metrics such as our body weight, BMI (body mass index), or waist: height measurements to assess our health. While commonplace, these metrics have varying degrees of legitimacy and accuracy when it comes to determining our overall health and fitness. 

Even other tools which specifically measure body composition – such as smart scales, bioelectrical impedance analysis, or skin callipers – lack the accuracy of a professional DEXA scan, and can lead us to have an inaccurate understanding of our body composition. Many generic body fat percentage tables, for example, don’t take into account demographic details such as ethnicity, age, sex, or activity level. 

If you’ve found that the results of your DEXA scan don’t match up to your previous understanding of your body composition, don’t worry. As the gold standard in body composition analysis, your DEXA results will give you the most accurate understanding of your body composition, including your body fat percentage, lean mass, and visceral fat. 

If you’re still confused by your results, reach out to My Vital Metrics to schedule a free consultation today. 

DEXA calibration variations

The final reason you might have received an unexpected DEXA result is more technical: the calibration of the DEXA scanner. While all DEXA scanners should, ideally, give the same results, the way the scanner is calibrated can affect your results. 

The DEXA scanner has two main calibration settings: the classic calibration and the NHANES calibration. If your DEXA scan used the NHANES calibration, you could find that your body fat results have been overestimated by up to 5.6% – giving you an inaccurate understanding of where you’re at. 

You can read more about DEXA calibration and how it affects your results in our blog: Are Your DEXA Body Fat Results Right?

If you received your DEXA scan from a provider that uses the NHANES DEXA calibration, you don’t need to get a whole new scan. Simply use our NHANES DEXA Conversion Calculator to convert your existing results. 

Unexpected DEXA results: What next?

Hopefully, you’ve now got a clearer idea of any factors that might have affected your DEXA scan result. 

Depending on the cause of your results, there are a few steps you can take, from amending your diet and exercise routine, reassessing your BMR and TDEE, or getting a repeat DEXA scan.

Still got questions about your DEXA results? Reach out to My Vital Metrics today to receive a free fitness and nutrition assessment!

You’ve been working out consistently and your weight hasn’t moved much – is your hard work paying off? 

It can be tough to assess objectively whether you’re gaining muscle. It’s common to keep track of your weight while working out, but weight isn’t the most accurate metric for measuring muscle gain or fat loss. 

Understanding how muscle gain works and noting some signs of muscle gain can give you a better sense of how you’re progressing. Want more accuracy? A DEXA scan is the best way to accurately assess your changing body composition. 

Let’s dive into the science of muscle gain!

The science of muscle gain

How does muscle gain work?

Muscle gain (muscle hypertrophy) has two key conditions: 

1. Weight-bearing exercise
2. A caloric surplus 

Consistent, challenging strength training damages muscle fibres. The caloric surplus provides your body with the fuel it needs to repair these fibres – creating larger, stronger muscles in the process. Adequate protein intake as a part of the caloric surplus is also key; without this, muscle loss can occur. 

While optimising muscle gain is a little more complex than this, the popular generalisation stands true: lift heavy, eat more. To get an idea of the types of strength exercises you should incorporate into your routine to start building muscle, check out our guide to body composition exercises. 

How does fat loss work? 

While fat loss is often thought of as complicated, it only has one main condition: 

1. A caloric deficit

This means that for fat loss (or any weight loss) to occur, you need to consume fewer calories than you expend. This can be achieved through a combination of diet and exercise, or from diet alone. Understanding the number of calories your body requires to function daily (your TDEE) is essential to maintaining a calorie deficit. 

Calorie deficit not working? These common calorie deficit culprits could be behind your stalled weight loss. 

How do I know if I’m gaining muscle or fat?

Fat and muscle are fundamentally different tissues, but it can be difficult to assess which is behind your weight gain with only the number on the scale to go by. 

The signs of muscle gain below can be a good starting place for assessing the source of your weight gain. In general, weight gain from fat will result in a softer appearance, while weight gain from muscle will leave you looking leaner and feeling stronger. 

The most accurate way to assess any change in your body composition is through body composition testing. A DEXA scan for body composition can accurately measure your lean mass, fat mass, visceral fat, and more, eliminating any guesswork. Monitoring your body composition can be a great way to ensure you’re maintaining a healthy body fat percentage as you prioritise muscle gain.

How long does it take to build muscle?

How long it takes to build muscle will depend on where you’re starting from. 

If you’re a beginner or relatively new to working out, you can expect to see signs of muscle growth within the first 8 weeks of hitting the gym – assuming you’re doing so consistently. For more experienced gym-goers, you may notice you gain muscle at a quicker rate. However, if you’ve kept the same routine for a long time, it’s possible to experience a plateau in your gains. 

While it takes time to see noticeable muscle growth, strength training is cumulative, and every workout contributes to your progress. Even before you notice any change in muscle size, a host of other benefits – from boosted protein synthesis in the hours following your workout to improved muscle awareness – happen far more quickly. 

How quickly you gain muscle depends on a variety of factors, from your genetic and hormonal makeup to your age, gender, and ratio of fast to slow muscle twitch fibres. Be consistent, and don’t be discouraged if you don’t see visible changes right away –  make sure to check the signs below for other indicators of muscle gain. 

How do I gain muscle and lose fat? 

This is a larger topic than we’ll be getting into in this blog!

For more information on gaining muscle, you can check out our guide to building lean muscle mass. Looking to lose fat? Check out our guide to fat loss.

For other common body composition FAQs such as whether you can gain muscle and lose fat at the same time, check out our body comp guide. 

Top signs of gaining muscle (and losing fat)

Let’s take a look at the top signs of muscle gain. Many of these can also be signs of fat loss — provided you prioritise maintaining muscle mass as you cut. 

You feel stronger 

It might sound obvious, but one of the clearest signs of muscle gain is that you feel stronger and more capable – inside of the gym and out. Keeping a note of your workout routine – including weights, reps, and times – can be an easy way to track your progress. If you’re noticing consistent improvements here, there’s a good chance you’re succeeding at gaining muscle. This can be one of the most satisfying parts of strength training, so make sure to soak it up!

You look leaner 

It’s common for your weight to increase as you build muscle. This can feel discouraging – particularly if you’re simultaneously targeting fat loss – but is a normal part of building muscle.

If you’re concerned about whether your weight gain is muscle or fat, you’re not alone. One of the easiest ways to assess this as home is visually. If you’ve taken before and after pictures, comparing these can prove more objective than relying on memory. Similarly, you may notice increased muscle definition, less softness, and an overall leaner physique. 

Checking in on how your clothes fit can be another useful rule of thumb. Since muscle is denser than fat, if you’ve gained weight but your clothes fit a little looser, that’s a good sign you may have gained muscle. 

Your measurements have changed

While perceptions of our bodies can be flawed, measurements provide a more objective method of checking in on body composition changes. 

Different measurements can shed insight into different types of body composition changes. For example, while an increased weight measurement might be indicative of fat gain, increased measurements in your biceps, upper thighs, or chest might be a sign of increased muscle in these areas. Similarly, decreased measurements at your waist or hips could be a sign of fat loss.

While measurements aren’t an infallible method of assessing your body composition, they’re accessible and easily done at home, allowing you to check in more frequently than you could with advanced testing such as a DEXA scan.  

Your workouts are getting easier 

Whether you can lift heavier, complete more reps, or complete your workout in less time, your workouts feeling easier is a sign of increased strength and power. Progressive overload – a steady increase in your weight, reps, or both – is a tried and tested way of continuously challenging yourself in your strength workouts. This helps to avoid a plateau and maximise your gains. 

Increased muscle mass can also benefit your endurance, helping cardio workouts and daily activities feel easier and less tiring. If you’re noticing any of these, you’re on the right track – keep it up. 

You have more energy 

A less-emphasised benefit of gaining muscle is the accompanying increase in energy.

Increased muscle mass is linked to improved energy levels, lower stress, and even a stronger immune system. The benefits of building muscle and improving your body composition are extensive – we’ve listed some of the top muscle-building benefits here.  

This boost in energy can make it easier to find the energy to work out, leading to further gains – and also be beneficial across other areas of your life.

Your metabolism has increased

Increased muscle mass is also linked to an increased energy expenditure – a faster metabolic rate. This means the number of calories you burn from simply existing (your basal metabolic rate, or BMR) can increase as you build muscle. 

If your metabolic rate has increased, you might find yourself feeling more hungry, needing more food throughout the day, or finding it easier to maintain or even lose weight. To work out or recalculate your BMR and assess your caloric needs, you can use our custom BMR & TDEE calculator. 

Your recovery time has decreased 

Another sign (and benefit) of muscle gain is that your recovery time may decrease. 

For many beginners, post-workout fatigue, aches, and even injuries can prove discouraging and affect adherence to a new program. Luckily, with consistent training, recovery time starts to decrease. 

As you work towards gaining muscle, your body needs time to rest and repair. Scheduling rest days for recovery time is crucial to providing your body with the time (and fuel) it needs to build and repair muscle fibres and facilitate muscle growth. How long it takes your body to recover depends on a variety of factors, including: 

• How long you’ve been training
• How well (and long) you sleep
• Your stress levels
• The volume, intensity, and duration of your training

Alternating muscle groups in your workouts, scheduling regular rest days, and getting enough water and protein can all help speed up your workout recovery. 

Accurately measure your muscle gain and fat loss

Hopefully, these signs of muscle gain and fat loss have given you a sense of where you’re at on your fitness journey. 

If you’re looking for a more accurate overview of your body composition, then a DEXA scan for body composition is the best place to start. My Vital Metrics offers data-rich insights based on the gold standard in body composition technology, equipping you to take your muscle gain to the next level.  

To find out more or to book your free fitness & nutrition consultation, reach out to My Vital Metrics today!

If you’re looking to lose fat, gain muscle, or both, then body composition exercises can play a key role in your fitness plan. 

The best training plan will take into account your goals, current fitness level, and the time you can commit to training. The exercises in this blog are a great (and customisable!) starting place as you work to get more active. 

However, it’s important to bear in mind that sustainable, long-term changes to your body composition require a commitment to nutrition as well as exercise.

What is body composition?

Body composition describes the elements your body is made up of, including fat, visceral fat, muscle, bone, water, and other tissues. Sometimes, body composition is split into just two components –  fat mass and fat-free mass. 

Improving body composition is a common goal, whether for athletic performance, aesthetics, or the many health benefits of a leaner physique. Most often, body composition includes fat loss, muscle gain, or a combination of the two.

What affects body composition?

A variety of factors influence our body composition. Some of these include: 

• Genetics
• Exercise and general activity level
• Diet and nutrition
• Stress levels
• Sleep quality and amount
• Any underlying health conditions
• Hormones 

In this article, we’ll be focusing on the second of these: exercise. However, diet and nutrition are an essential part of any body recomposition program. If your goal is fat loss and you have limited time, then adjusting your caloric intake to reflect your TDEE may be the most effective task to prioritise.

Why is body composition important?

Having a healthy body composition is linked to a range of health benefits, including:

• Improved sleep quality
• Improved mood
• Improved lung function and breathing
• Increased energy throughout the day
• Improved blood circulation
• Reduced joint pain and improved mobility 

Plus, a healthy body composition can help decrease your risk of developing:

• Type 2 Diabetes and insulin resistance
• Cardiovascular disease (CVD) and cardiovascular events (stroke or heart attack)
• High cholesterol levels (a risk factor for CVD)

Of course, there are plenty of valid reasons for seeking to lose fat or gain muscle. That being said, maintaining a healthy body fat percentage is one of the most impactful things we can do to take care of our health and decrease the risk of adverse health outcomes. A DEXA scan is the gold-standard method for assessing body composition, and a great way to track your progress. 

How to improve your body composition

Improving your body composition by losing fat, gaining muscle, or both tends to require a two-pronged approach that incorporates a healthy diet and an increased amount of movement. 

Nutrition for body composition

The amount and type of food we eat has a big effect on our body composition. 

Consuming more calories than we use (a caloric surplus) will lead to weight gain, while consuming fewer calories than we use (a caloric deficit) will lead to weight loss. 

If you’re looking to lose fat, then the most effective way to create a calorie deficit is via your diet. The popular lore that you “can’t out-train an unhealthy diet” stands true in most instances, as it takes a lot of exercise to balance out a caloric surplus. While exercise can contribute to a calorie deficit (and create more ‘“room” in your calorie allowance), it can be difficult to maintain a calorie deficit from exercise alone. 

Depending on your body composition goals, you may want to: 

• Increase your caloric intake to build muscle/gain weight
• Decrease your caloric intake to lose fat/lose weight
• Maintain your caloric intake to maintain your weight

Establishing a daily calorie goal starts with knowing your Total Daily Energy Expenditure (TDEE). You can use our custom BMR and TDEE calculator to get started. 

Calorie deficit not working? Check out these top 8 reasons why. 

Exercise for body composition 

There are two main types of exercise for body composition: cardio and strength training. Let’s take a look at each. 

Cardio

Cardio exercise – such as running, swimming, or cycling at a moderate intensity – trains the cardiovascular system, strengthening the lungs and heart. Cardio is a great way to stay fit, improve endurance, and build aerobic capacity. 

Cardio is also often used as a way to burn calories, typically to create or increase a caloric deficit as a part of a weight loss plan. 

However, cardio isn’t a particularly effective method of burning calories. It’s often time-consuming, increases hunger, and can result in the body “compensating” for the burn by cutting energy expenditure in other areas. This means that cardio alone isn’t the best way to meet your body recomposition goals. 

Strength training

While many assume strength training equates to lifting heavy weights, strength training can take many forms. Free weights, weight machines, bodyweight exercises, calisthenics, resistance exercises, and cable suspension exercises all constitute strength training. 

Strength training aims to build muscle (muscular hypertrophy), improve muscular endurance, and increase muscular power. 

When it comes to body composition, strength training is an essential component. 

While the calorie burn of strength training can be lower than that of its cardio counterpart, strength training has numerous benefits for body recomposition. Strength training: 

• Helps build new muscle mass
• Increases strength  
• Boosts metabolism
• Decreases abdominal fat
• Preserves muscle mass while in a caloric deficit
• Increases calorie burn (since muscle is calorically expensive to maintain)

Regardless of whether your body composition goals are focused on losing fat or gaining muscle, it’s essential to incorporate some strength training into your routine. Not sure where to begin? The body composition exercises below are a great place to start. 

Measure your body composition

Simply tracking your weight won’t give insights into body composition changes. Luckily, plenty of more accurate ways to assess your body composition are available. 

The most accurate way to assess your body composition is with a DEXA scan for body composition. For more information on how a DEXA scan can complement your body composition exercises, check out our article on how to lose fat with a DEXA scan. 

Best exercises for body composition

Whether you’re looking to train body composition exercises at home or at the gym, the following body composition exercise groups have something for everyone. Aim to incorporate a variety of exercises from each type for a well-rounded workout routine. 

Lower body exercises

Lower body exercises target the muscles of your lower body, including your quads, glutes, hamstrings, and calves. Many lower body exercises also work out your core, as these muscles stabilise you as you perform the exercise. 

Each of the exercises below has numerous iterations, so we’ve included some of the most popular variations for you to try. 

Squats

A squat is a compound movement that strengthens your hamstrings, glutes, quads, and calves, while engaging your core. 

Here are some progressions to try: 

• Bodyweight squat: Keep your feet shoulder-width apart and lower until your thighs are parallel to the ground. Raise back up slowly.
• Goblet squat: Hold a dumbbell, kettlebell, or weighted ball to your chest. Look straight ahead, and squat as in a bodyweight squat. Keep the weight close to your body throughout the movement. 
• Front barbell squat: Uses a barbell. Remove the bar from the squat rack, grip the bar shoulder-width apart, and, stepping back, support the bar with your chest. Keep your spine long as you drop into the squat, making sure the bar doesn’t extend further than your toes. Reverse the squat, slowly, extending through the knees and hips. Re-rack the bar. 
• Barbell back squat: Uses a barbell. Place the barbell across your shoulders and grip with both hands. Brace your core and bend into the squat. Reverse the squat by pushing up through both feet and through your lower body. Engage your glutes at the top and stand to finish. 

All of these squat variations can be performed at different weights. Experiment with feet positioning, weights, and reps until you find what works for you. 

Lunges 

A lunge is a standing exercise that strengthens your glutes, quads, and calves, while engaging your core muscles. 

Try out the following variations: 

• Basic lunge: To perform a lunge, start with your feet hip-width apart, and take a long step forwards. Slowly bend both knees, to no more than a 90 degree angle. Hold the position before returning to the starting position. Repeat with the other leg. 
• Reverse lunge: Perform as a basic lunge, but stepping backwards instead of forwards. Repeat with the other leg. 
• Walking lunge: A series of lunges performed in succession, alternating legs. 
• Side lunge: Great for activating the hips and glutes. Step to the side instead of forwards, keeping the trailing leg straight. Return to standing and repeat with the other leg. 
• Jumping lunge: Perform a basic lunge, and pause in position. Keeping your core engaged, jump into a lunge on the alternate leg. Repeat.  

Deadlifts

The deadlift is a strength training powerhouse, targeting your whole body and focusing on your glutes, quads, hamstrings, lower back, and trapezius. 

While deadlifts are traditionally performed with a barbell, you can use any type of weight. If you’re new to strength training, starting with two dumbbells or a light kettlebell can be a good way to learn the motions of the deadlift.

Give the following variations a try: 

• Classic deadlift: Position your feet shoulder-width apart, and grip your weight of choice. Engage your core as you slowly lower the weight, keeping it close to your body and your knees softened. Push upwards from the legs to return to standing, keeping your arms extended and powering through your lower body. Slowly lower again. Repeat. 
• Staggered deadlift: Begin with one foot slightly back, so the toes of your back foot align with the heel of your front. Perform as you would a classic deadlift. After you complete your reps, repeat with legs reversed. 

As with all the exercises on this list, experiment with what set up, weight, and variations work best for you. 

Upper body exercises

Upper body exercises work out a wide range of muscles including your chest, shoulders, biceps, triceps, and core. 

Give the following exercises a try: 

• Push ups: A classic for a reason, the push up targets your chest, shoulders, triceps, and core. Start in a plank position, keeping a straight line from your shouldes to ankles. Bending at the elbow, lower yourself to the ground, before pushing back up to a plank position. For an easier push up, perform against a wall, with hands raised on a bench, or on your knees. For a challenge, try wide push up, tricep push up, or clap push up variations.   
• Pull ups: Targets the shoulders, back, and arm muscles. Hang from a bar with hands shoulder-width apart. Pull yourself up to meet the bar, then lower yourself slowly back to a hanging position. 
• Bench presses: Targets the chest, shoulder, and arm muscles. Lying on a bench, hold a barbell or two dumbbells above your chest, with arms extended. Then, lower the weight to chest level, before pushing back up to the starting position.
• Shoulder presses: Targets the shoulders, chest, pecs, and traps. Using two dumbbells (or a machine), begin with weights at shoulder height. Engage your core and extend your arms, raising the weights above your head. Maintain a neutral spine, and slowly lower the weights to your starting position. Can be performed standing or seated. 

As with all the exercises on this list, experiment to find the set up, weight, and variations work best for you.

Core and stability exercises

Core exercises strengthen far more than just your abs. Focusing on muscles from your neck down to your pelvis, core and stability exercises are an essential type of body composition exercise. 

Make sure to incorporate a variety of core exercises, targeting different muscle groups, and making sure to work out both your back and front. 

Some core body composition exercises to try: 

• Plank: Helps develop core stability and targets abs, obliques, shoulders, and back muscles. Can be performed either on all fours or resting on your upper arms. Hold your body in a straight line, and hold for as long as you can. 
• Bird dog: Starting from all fours, extend your left arm and right leg, return to neutral, then extend your right arm and left leg. This exercise works your core muscles and improves stability.  
• Russian twist: From sitting, bend your knees and bring them to your chest. Twist your torso from left to right, engaging the core muscles. Add a weight to increase difficulty. 
• Crunch: Lying on your back, crunch your torso up, engaging your core. Lower slowly. Variations to try: bicycle crunch, reverse crunch, oblique crunch, standing crunch, tuck crunch. 
• Cable exercises: Using a cable machine provides numerous opportunities for core and stability body composition exercises, including cable crunches, twists, and cross-body movements. 

For these core body composition exercises, you can increase difficulty by increasing reps or time or adding weight.
  

Explosive and compound exercises

Compound exercises target more than one muscle group at once, giving them a great ROI and extra calorie burn. Explosive movements combine strength, speed, and power and require a near-maximum effort to perform. 

Adding compound and explosive movements into your body composition exercise routine can help build strength, endurance, and power and make for a great whole-body workout. 

Give the following exercises a try: 

• Burpee: A high intensity exercise that targets your whole body while boosting cardiovascular stamina. Begin in a low squat position, jump to a plank hold, jump back to a low squat, then jump to standing to finish the rep. Optionally, add a push up from the plank position. 
• Box jump: From standing, bend your knees and power through the ball of your feet to jump onto a box. Land with both feet. Step off the box and repeat.   
• Jump squats: Begin with feet shoulder-width apart and drop into a bodyweight squat. Swing your arms behind you at the lowest point of the squat, then swing them as you jump upwards. Land in a squat. Repeat. 
• Kettlebell swings: Targets the posterior chain. Starting from standing with feet shoulder-width apart, hold a kettlebell straight down. Swing your hips back, bend your knees, and bring the kettlebell in a “swing” between your legs. Engage your core and push your hips forward as you swing the kettlebell forward as far as your arms will extend. Lower the kettlebell back to neutral to complete the rep. 

Some of the exercises we’ve already covered, such as squats, deadlifts, and push ups work as great compound movements, too. 

Ready to transform your body composition?

Body composition exercises are an important component of your body recomposition journey. However, they’re not the whole story. 

If you’re looking to transform your body composition, the best results will come from a personalised approach that tackles nutrition and exercise while taking into account your specific metabolic rate, current body composition, and movement abilities. 

My Vital Metrics is London’s best lab for health and human performance. We specialise in giving you the data you need to meet and exceed your health and performance goals. 

From our gold-standard DEXA body composition scans to our Body Composition Membership, we’re here to help you succeed. To find out more or to book a free health and fitness consultation, reach out to My Vital Metrics today!

So, your calorie deficit isn’t working. 

Before you switch gears to a new diet or workout plan, it’s important to figure out why your current plan isn’t working. There are a few reasons why your weight loss efforts might not be leading to your desired results. Understanding what’s underlying your stalled weight loss can help you get back on track, shake the plateau, and hit your weight loss goal. 

In this article, we’ll cover 8 reasons your calorie deficit isn’t working – and what you can do instead. 

What is a calorie deficit?

A calorie deficit means you’re consuming fewer calories than you’re expending. 

While this might sound simple, there are plenty of ways to get tripped up when calculating a calorie deficit. It’s common for calorie-related misunderstandings to forestall weight loss progress. If you’re confused about how to calculate calories in vs. calories out accurately, the MVM BMR & TDEE calculator is a great place to start. 

How do I calculate a calorie deficit?

Calculating a calorie deficit starts by understanding how many calories you need to maintain your current weight. This is known as your Total Daily Energy Expenditure (or TDEE for short). 

Your TDEE is made up of: 

• BMR (Basal Metabolic Rate): The calories you burn at rest.
• TEF (thermic effect of food): The calories you burn from processing food. 
• TEA (thermic effect of activity): The calories you burn from activity.

If you consume the same number of calories each day as your TDEE, you will maintain your current weight. If you eat fewer calories than your TDEE, you’ve created a calorie deficit and will lose weight. Similarly, if you eat more calories than your TDEE, you’ve created a calorie surplus and will gain weight.  

For example, if you have a TDEE of 2000 kcal, then: 

• Consuming 2000 kcal daily would lead to weight maintenance
• Consuming >2000 kcal daily would lead to weight gain
• Consuming <2000 kcal daily would lead to weight loss 

You can calculate your BMR and TDEE by using an accurate TDEE calculator.

If you’ve created a caloric deficit and aren’t seeing the results you’re looking for, then make sure to check out the 8 reasons your calorie deficit isn’t working later in this blog. 

How much of a calorie deficit do I need to lose weight?

Any consistent calorie deficit will lead to weight loss. However, the size of your deficit will dictate how quickly (or slowly) you lose weight. A larger deficit will lead to quicker weight loss – up to a point. Contrary to popular opinion, creating a larger calorie deficit doesn’t always lead to faster weight loss. Our bodies are efficient at conserving energy, and too great of a deficit can lead to “compromises” in other areas, leading to fatigue, lowered immunity, muscle loss, or brain fog. You can read more about this and other fat loss FAQs here. 

What’s the best calorie deficit for weight loss?

The best calorie deficit for weight loss is one you can consistently maintain. 

A daily calorie deficit of approximately 400-500 kcal is considered a good starting place for a weight loss plan. With any deficit, check in after sticking to it consistently for 4 weeks. If you’re not happy with your results, are experiencing excessive hunger, or are losing weight very quickly or slowly, it may be time to adjust your caloric intake. 

How much of a deficit do I need to lose 1lb per week?

Losing 1lb per week requires a weekly calorie deficit of 3,500 kcal. This is the equivalent of a daily caloric deficit of 500 kcal.

Let’s take a couple of examples:

Person A has a BMR of 1700 and a TDEE of 2400. A caloric deficit of 500 kcal would leave Person A with a calorie goal of 1900 kcal per day. This amount is over their BMR and should lead to an approximate weight loss of 1lb per week. 

Person B has a BMR of 1250 and a TDEE of 1600. If Person B were to maintain a caloric deficit of 500 kcal, this would give them a daily calorie goal of 1100 kcal. This would put them below their BMR, which would likely be unsafe. Person B could either: 1) add exercise to their routine to increase their TDEE or 2) maintain a smaller caloric deficit. Both options would keep Person B above their BMR, but Option 1 would come with all the added benefits that exercise provides. 

Why isn’t my calorie deficit working?

Now that we’ve covered the basics of how to create a calorie deficit, it’s time to consider why you might experience your calorie deficit not working. 

Reason 1: You’re not in a true calorie deficit 

The most likely reason your calorie deficit isn’t working is that… you’re not in a calorie deficit. 

Reducing the amount you eat, cutting out certain foods or food groups, or making healthier food choices are all common strategies for losing weight – but they don’t necessarily create a calorie deficit and therefore weight loss.  

Without tracking your food intake, it’s very difficult to determine whether or not you’re maintaining a calorie deficit, and impossible to accurately calculate the extent of that deficit. 

Similarly, it can be difficult to accurately track calories burned through exercise, especially since many fitness watches or calculators tend to overestimate energy expenditure. A Stanford study that investigated the accuracy of 5 different fitness trackers for heart rate and energy expenditure found that while trackers tend to accurately track heart rate (with a median error of less than 5%), not a single device accurately estimated energy expenditure. The median error of the trackers ranged from 27.4% (for the Fitbit Surge) to 92.6% (for PulseOn) – massively outside of the acceptable error range. 

Without an accurate idea of how many calories you’re taking in (through food and beverages) and burning off (through exercise and daily activity), it’s understandably very difficult to maintain a calorie deficit!

If this is you, then there are steps you can take to accurately assess your caloric needs and calculate a suitable caloric deficit to achieve your weight loss goals: 

• Measure your BMR with a body composition DEXA scan
• Calculate your TDEE to figure out your daily calorie burn
• Calculate a calorie deficit 
• Track your food intake and consistently stick to your deficit

Need more detail? Read our guide on how to lose fat with a DEXA scan.  

Reason 2: You aren’t tracking your intake (accurately)

Research consistently shows that we’re not accurate reporters of our food intake. Self-reported food intake is often very inaccurate, and many of us tend to (sometimes drastically) underestimate the number of calories we consume. 

With this in mind, if you want to lose weight then it’s important to accurately track what you’re eating to ensure you’re maintaining a calorie deficit. There are plenty of methods for doing so, such as popular calorie-tracking apps like MyFitnessPal and Cronometer.

If you’re tracking your food and still not losing weight, make sure to: 

• Use a digital food scale to measure food quantities
• Record all snacks, drinks, and alcoholic beverages
• Track in the moment – don’t rely on your memory!
• Get to grips with portion size
• Track the exact food – not a generic brand or quantity
• Use the barcode feature of the tracking app, if it has one
• Prioritise whole foods and those that create greater satiety

Reason 3: You don’t have an accurate BMR or TDEE calculation

One of the most common reasons you might not be losing weight is that you’re working with the wrong starting number. Most online BMR and TDEE calculators are notoriously vague, meaning you might not have the information you need to create a calorie deficit. 

Here at My Vital Metrics, we’ve custom-built a BMR and TDEE calculator to provide you with the most accurate figures possible. Unlike most online TDEE calculators, ours takes into account the types and quantities of exercise you do, the type of job you work, the amount of sleep you get, and more. 

If you’re looking for an even more accurate analysis of your caloric needs, a DEXA scan or Resting Metabolic Rate (RMR) test is a great way to take the guesswork out of your weight loss journey. 

Reason 4: You’re retaining water or on your menstrual cycle

If the scale isn’t budging – or is even going up – while you’re maintaining a calorie deficit, this doesn’t necessarily mean you’re gaining weight. 

There are a range of factors that influence the number we see on the scale, including weight from fat, muscle, other body tissues, water, and food travelling through the digestive system. 

Hydration, in particular, can influence our weight – this is why it’s recommended to weigh yourself first thing in the morning, before food or drink. While water is a big part of our total weight, when we talk about “water weight” in the context of weight loss we’re usually talking about something a little more specific. 

After consuming carbohydrates, the body stores carbohydrates as glycogen – a type of glucose used as energy in the body. Each gram of glycogen binds to 3-4g of water. So, when glycogen stores are high, water retention is higher to support this. On the flip side, when glycogen stores are depleted (after exercise, first thing in the morning, or on a lower-carb diet), water weight can drop. If you’re seeing big fluctuations in your weight, water retention could be the cause. Rather than focusing too much on daily fluctuations, prioritise a weekly weigh-in to get the bigger picture on any changes. 

Similarly, it’s normal to see a change of +3-5 lbs during a menstrual cycle. This can be linked to hormonal shifts, water retention, gastrointestinal issues, a decrease in magnesium, or food cravings. Usually, this weight gain will correct itself shortly after. 

Reason 5: You’re experiencing body recomposition

Not all weight loss is fat loss, and not all fat loss is going to show up as a shift on the scale. 

If you’re maintaining a calorie deficit while working out, especially if you’re new to strength training, you may be gaining muscle and losing fat simultaneously. This can look like you’re not making progress – if you focus on the scale. Body recomposition has a host of health-related benefits, and can positively impact your metabolism, aiding future weight loss. 

However, outside of this scenario, gaining muscle and losing fat at the same time isn’t common or can be hard to achieve. If you’re not seeing the scale shift and want to assess your body fat percentage or overall body composition, a DEXA scan is the best way to accurately do so. 

Reason 6: It’s too soon to see weight loss results 

Another reason you might not be seeing weight loss from your calorie deficit is that it’s simply too soon to see results. 

At a rate of 0.5-1lb of weight loss per week, weighing in daily – or even weekly – isn’t likely to show a significant shift on the scale. Once you add in some of the other factors we outlined above (water retention, hormonal fluctuations, any inaccuracies in your tracking), it’s easy to see why someone might be discouraged at the start of a weight loss plan. 

We have to remember also that the body likes ‘homeostasis’ meaning that it tries to keep everything the same. This might mean that you don’t see any movement on the scales for the first few weeks while the body adjusts to the new deficit.

When it comes to weight loss, consistency is key. The changes will come! As you track your weight loss, remember that the scale is just one way of many to assess your progress. Measurements, the way your clothes fit, and the way you feel in your body can all be useful indicators along the way. For the most accuracy, a DEXA scan can offer accurate insights into any changes in your body composition. 

Reason 7: You’re over-exercising, losing muscle, or stressed

If you’re frequently stressed, not getting enough quality sleep, or over-exercising, this could be the cause of your weight loss plateau. 

Excess cortisol from high stress can hinder weight loss by inhibiting the breakdown of fat, as well as impacting dopamine levels that can lead us to seek out foods higher in sugar, salt, or fat. Keeping stress levels in check through regular social interaction, engaging in meaningful activities, or practising yoga or meditation can have a positive impact on your weight loss journey. 

Similarly, sleep plays a key role in the regulation of leptin and ghrelin – the two “hunger hormones”. Getting less than 6 hours of sleep a night tends to increase appetite, as well as lead to poorer food choices. Prioritise getting enough sleep to help keep your weight loss on track. 

Finally, while exercise can and does benefit weight loss, overdoing it can have the opposite effect. Overtraining can spike cortisol levels and lead to higher stress, contribute to fatigue and moving less in the days to follow and lead to over-compensating for the training by eating more. Incorporating regular strength and cardio exercise into your routine will be more beneficial to your weight loss than following a cycle of over- and then under-exercising.  

Reason 8: Medication or an underlying health condition is affecting your metabolic rate 

Finally, if none of the reasons above apply to you, you have an underlying health condition, or you’ve been experiencing a significant plateau in your weight loss, it might be worth consulting a medical professional. 

A doctor can help rule out any underlying causes for your difficulty losing weight, including thyroid conditions, PCOS, hormonal imbalances, or prescription medications. However, make sure not to adjust your existing treatment plan or medication regime without first consulting a medical professional.

Ready to create a sustainable calorie deficit?

The best way to set yourself up for a successful calorie deficit is by having accurate BMR and TDEE calculations. 

Check out the free My Vital Metrics BMR & TDEE calculator to estimate your caloric needs. Looking for an even more personalised calorie plan? A DEXA scan for body composition can give you an accurate BMR calculation based on an assessment of your lean mass. You’ll also receive an in-depth report of your body composition, including body fat percentage, body fat distribution, lean mass, and more. 

To find out more about how My Vital Metrics can help you reach your weight loss and body recomposition goals, reach out to the team today.

If you’ve ever experienced the scale creeping up after you start hitting the gym, you’ve likely wondered whether the gain is from fat or muscle. 

While 1lb of fat and 1lb of muscle weigh the same amount, they can look, feel, and act very differently. Understanding fat vs. muscle (and how to go about gaining muscle or losing fat) comes down to the differences in how these tissues behave in our bodies. 

In this blog, we’ll get to grips with muscle and fat and answer some of your body composition FAQs. Is muscle denser than fat? Can you turn fat into muscle? Is it possible to lose fat and gain muscle at the same time? Stay tuned to find out. 

Muscle vs. Fat Compared

Getting to grips with body composition starts with understanding the basics. Let’s take a look at the differences between fat vs. muscle and the role they play in the body.  

Muscle mass

What is muscle? 

Muscle is a soft tissue that plays a variety of roles in the human body. Muscle supports both voluntary movement (such as daily activity or exercise) and involuntary movement (such as the heart pumping blood). 

Muscle in the human body comes in three forms: 

• Skeletal muscle (that facilitates movement)
• Cardiac muscle (in the heart)
• Smooth muscle (in the intestines)

When it comes to body composition, we’re talking about skeletal muscle. Skeletal muscle is involved in voluntary movement, supports the skeleton, and is the type of muscle that you can gain through intentional strength training. If you’re reading this with the goal of gaining muscle mass, this is the type of muscle you’re thinking of!

Benefits of muscle mass

Muscle plays a crucial role in optimal body composition, overall health, and even longevity. Some benefits of having higher muscle mass include:  

• Increased strength and a higher level of functional fitness
• Improved sports performance
• Better joint support and a reduced risk of injury
• Improved movement, flexibility, and posture
• An increased metabolic rate (and calorie burn)
• Higher energy levels 
• Better immunity 
• Decreased risk of insulin resistance and type 2 diabetes 
• Improved longevity 

Looking to build muscle mass? Check out our guide to building lean mass to get started. 

Fat mass

What is fat? 

Adipose tissue, more commonly known as fat, is a connective tissue found throughout the human body. The main role of fat is as an energy store: fat cells store energy when it isn’t needed, and release it when it is. Fat is also a key part of the endocrine system, producing and interacting with a variety of hormones, and affecting your metabolism.  

There are a few main types of fat: 

• Subcutaneous fat (found under the skin)
• Intramuscular fat (found inside skeletal muscle fibres)
• Visceral fat (found around the internal organs) 

Visceral fat is a particularly important metric when it comes to body composition. High levels of visceral fat (even in individuals who have an ideal overall body fat level) are linked to a range of health concerns, including an increased risk of cardiometabolic conditions. 

For more information on visceral fat and body fat in general, check out our guide to a healthy body fat percentage. 

Risks of high body fat

Fat is an essential tissue and necessary for survival. However, high levels of body fat can have a significant impact on our overall health. 

Having a higher body fat percentage can increase the risk of: 

• Insulin resistance and type 2 diabetes
• Cardiovascular disease (CVD) and cardiovascular events (such as stroke and heart attack)
• High levels of chronic inflammation
• High blood pressure
• Respiratory problems, including asthma and sleep apnea
• Fertility problems 

Maintaining a healthy body fat percentage and maintaining (or building) muscle mass can help to decrease your risk of these health concerns. If you’re looking to lose fat, then there are plenty of healthy ways to do so. You can check out our post on how to lose body fat for more info. 

Should I track my weight or body composition?

Whether you choose to track your weight, body composition, or both will depend on your health and fitness goals. 

If your primary goal is to lose weight, then obviously your weight is going to be a key metric to track. However, it may also be beneficial to track other metrics such as your body fat percentage and overall muscle mass to understand how your weight loss is progressing. Not all weight loss comes from fat, and losing muscle (or experiencing symptoms such as brain fog or frequent illness) could be a sign that your calorie deficit is too large. 

If your main goal is to gain muscle, then your weight may not be the most useful metric. Any increase on the scale could be fat, muscle, or likely a combination of the two, and won’t give you much insight into your gains. In this case, it makes more sense to invest in a form of body composition tracking.

Whatever your goal, tracking your body composition can be a useful way to keep tabs on your overall health. There’s really no downside to better understanding your body composition and how this changes over time.  

Fat vs. Muscle FAQs

There’s plenty of misinformation out there about body composition, but understanding your body composition doesn’t need to be complicated. Let’s take a look at some common body composition FAQs. 

Does muscle weigh more than fat?

The idea that muscle weighs more than fat is a body composition myth. However, like many myths, the idea that muscle is heavier than fat is rooted in something true – in this case, that muscle is denser than fat. 

This means that while 1lb of muscle and 1lb of fat weigh the same amount (1 pound is a pound!) the 1lb of muscle is denser than the 1lb of fat. Muscle takes up less space than fat. This is why two people of the same weight and height can have drastically different builds. More muscle mass contributes to a slimmer, leaner look than the equivalent quantity of fat mass.  

Can fat turn into muscle?

Unfortunately, fat can’t turn into muscle – at least not directly. 

Fat and muscle are distinct tissues that are made up of different types of cells, and one can’t transform into the other. Building muscle is a separate process from burning fat, and the fat we burn gets used for energy – not built into new muscle. 

In fact, too extreme of a fat loss regime can result in the loss of muscle, too, impacting strength, metabolic rate, and further fat loss. If you’re on a weight loss journey, you can mitigate this muscle loss by sticking to an appropriate caloric deficit, getting plenty of high-quality protein, and incorporating resistance or strength training into your workout routine. 

How do I know if I’m gaining muscle or fat?

You’ve gained weight. How do you know if it’s muscle or fat? 

The best way to assess any change in your body composition is through a professional DEXA scan. Simply weighing in won’t tell you whether you’ve gained muscle or fat – and can even feel discouraging if you’ve started strength training and are seeing your weight creep up. 

Similarly, while a home smart scale can give you an estimate of your body fat percentage or changes over time, this isn’t a particularly accurate way to check in on your body composition. A DEXA scan can provide accurate measurements of your fat mass, muscle mass, and visceral fat, as well as show you where you’re carrying more fat or muscle. 

If you’re looking for a quick sense of whether you’re gaining muscle or fat, there are some signs you can notice at home. If your weight gain is mostly from fat, you may notice a “softer” look to your body, and less visible muscle definition. Your clothes may fit a little tighter, since fat takes up more space than muscle. 

Similarly, if your weight gain is mostly from muscle, you may notice a leaner look to your body, or that your clothes fit a little looser. You may also feel stronger, or notice that you can lift heavier, easier, or for more reps.  

If you’re finding it hard to notice any changes in the mirror, keeping track of measurements at home can be a great way to estimate how your training is progressing. As always, checking in on how you feel – both in your day-to-day life and while working out – is an important metric to keep an eye on. 

I’m gaining weight – why do I look thinner?

If you’re regularly strength training, noticing the scale tick up, and seeing a leaner reflection, you may be gaining muscle mass. 

As we mentioned earlier, muscle is denser than fat – it takes up less space than the equivalent weight in fat. Body composition changes may mean you notice you appear slimmer or leaner, or that your clothes feel looser while seeing the same – or even a higher – weight on the scale. 

Tracking your body composition over time will give you significantly more insight into your fitness progress than tracking your weight alone. 

Can I gain muscle and lose fat at the same time?

No, you can’t usually gain muscle and lose fat simultaneously. This comes down to the fact that while building muscle requires a calorie surplus, losing fat requires a calorie deficit.

If you’re completely new to strength training, you may find that you’re able to defy this rule by losing fat and building muscle simultaneously – at least for a while. As you start to lift weights, you may be rewarded with a sudden increase in strength while experiencing fat loss. However, these “newbie gains” tend to subside as your body adapts to the new type of exercise. 

For most regular gym-goers, it’s necessary to focus on one goal at a time (or to incorporate both into a bulk and cut cycle) to gain muscle and lose fat. Under specific circumstances, it can be possible to gain muscle and lose fat at the same time, but this process can be quite technical and difficult to achieve. 

If I cut more calories, will I lose more fat?

Weight loss, including fat loss, requires a calorie deficit. This means that to lose body fat you need to be taking in fewer calories than you’re expending through everyday activity and exercise. 

With this in mind, it’s a common misconception that cutting calories further will automatically equate to a faster rate of fat loss. While maintaining a caloric deficit is required to lose fat, increasing this deficit can actually have the opposite of the desired effect. 

When we create a caloric deficit, that energy has to come from somewhere. Ideally, this is from excess body fat. However, if we create too large of a deficit, the body may draw this energy from elsewhere. This could be from muscle tissue (which is “expensive” to maintain), limiting energy spent on immunity (increasing the chance of infection), or limiting energy for high-energy brain function (resulting in brain fog and difficulty concentrating). If you’re experiencing these symptoms, then it may be a sign that your calorie deficit is too high. 

In all of these instances, a greater calorie deficit wouldn’t result in any more fat loss than a smaller deficit. An ideal deficit will depend on factors such as your age, starting weight, and body fat percentage, but aiming for a deficit of approximately 500 kcal is a good place to start. 

What is the best way to measure my body composition?

There are a variety of ways to measure (or estimate) your body composition. Here’s an overview of the most popular ways to assess your body composition: 

• • DEXA scan: The gold standard in body composition analysis, a DEXA scan is a safe, accurate, and detailed way to assess your body composition. 
  • Bioelectrical impedance analysis: BIA estimates your fat-free mass based on a measurement of body water. While not as accurate as a DEXA, this can be a good way to track trends over time. 

• Skin calipers: Skinfold calipers are an accessible manual tool for quickly measuring body fat at specific parts of the body, or estimating overall body fat.

A DEXA scan is the best way to accurately measure your body composition, but other methods can prove valuable for more regular or at-home tracking. You can read more about the types of health and fitness testing here. 

Want to optimise your body composition?

Hopefully, this article has left you with fewer questions about fat vs. muscle and the role these tissues play in your body composition. 

If you’re looking to gain muscle or lose fat, getting an accurate assessment of where you’re starting from can be invaluable. A professional DEXA scan is the gold standard in body composition assessment and the best way to measure your body fat percentage. 

To find out more or to book your free fitness and nutritional consultation, reach out to My Vital Metrics today!

Weight, BMI, body fat, waist-to-height or waist-to-hip ratios… There are plenty of metrics we can pay attention to when it comes to assessing our body composition.

In this blog, we’ll take a look at body fat percentage and ask what a healthy level of body fat looks like. We’ll outline why body composition matters, what a healthy body fat percentage is, and how to calculate your body fat percentage. 

So, if you’re wondering “What should my body fat percentage be”, you’re in the right place. Let’s get right into it. 

What is body composition?

Body composition describes the percentage of body tissues – including body fat, muscle, and bone – that comprise your body. Your body contains varying amounts of subcutaneous fat, visceral fat, muscle, bone, water, and other tissues including your organs. 

Body composition is an important health and fitness metric and is broadly indicative of your overall health. A body composition scan (such as a DEXA scan) can give you more information on a range of metrics, including the following:  

Body fat

Body fat percentage is a good indicator of overall health and fitness. However, when we talk about body fat, it’s important to distinguish between two key types of fat in the body: subcutaneous fat and visceral fat. A measure of your body fat percentage will include both of these two types of fat. 

Subcutaneous fat sits just below your skin and serves as an energy store. Higher levels of subcutaneous fat can be linked to your genetics, consuming more calories than you burn through activity, insulin resistance, or getting very little physical activity. 

Visceral fat 

The second type of fat, visceral fat, is stored within your abdominal cavity and around your internal organs. 

Visceral fat isn’t visible to the human eye, and can only be measured by using a body composition scan, such as a DEXA scan. However, a high level of overall body fat tends to correlate to a higher level of visceral fat.  A waist measurement is sometimes used as a rough estimate of visceral fat, with a measurement of over 35” (for women) and over 40” (for men) being indicative of a higher level of visceral fat. 

However, high levels of visceral fat aren’t always obvious – it’s possible to have higher visceral fat levels at a healthy weight. This is why a professional body composition scan is the most accurate way to assess your visceral fat percentage and overall body composition.  

Lean mass

Lean mass includes your muscles, as well as your bones, ligaments, tendons, and internal organs.

When it comes to assessing your body composition, your lean mass is just as important as your body fat percentage. Research has consistently linked a higher lean mass (and associated strength training) to a whole host of health benefits, including: 

• Increased strength and functional ability
• Reduced rates of insulin resistance  
• A boosted metabolic rate
• Improved posture and flexibility 
• A decreased risk of injury or falls 
• Positive effect on bone density 

As with other body composition metrics, such as body fat percentage and visceral fat levels, a DEXA scan is the most accurate way to assess your lean mass. 

Why is body composition important?

Body composition is a great predictor of overall health and fitness. Having a healthy body composition can help decrease your risk of developing certain health conditions, such as: 

• Metabolic disorders (including Type 2 Diabetes and insulin resistance)
• Cardiovascular disease (CVD)
• Cardiovascular events such as stroke or heart attack
• High cholesterol

But what does a “healthy” body composition look like? 

Typically, when we talk about a healthy body composition we’re talking about some combination of lower body fat and higher lean mass. However, exactly what these numbers are will depend on your body type, genetics, and fitness goals. An ideal body composition will vary based on your age and sex. 

What is a healthy body fat percentage?

What does a healthy body fat percentage look like? 

The body fat percentages in the chart below show a healthy level based on your age and sex:

There are a lot of factors that can affect your body fat percentage, including your genetics, diet, and activity level. If you’re a professional athlete or consistently active, you may have a lower body fat percentage than those shown. 

What is a healthy body fat percentage for women?

A healthy body fat percentage for women will typically fall between 15-33%. For optimal fitness, you may want to aim for a body fat percentage of 16-25% – however, this will depend on your age. 

While it’s possible to maintain a body fat percentage lower than 15% – typically for competition – this level can lead to risks such as the loss of your menstrual cycle, development of low bone density or osteoporosis, and feelings of fatigue. 

Not sure what your body fat percentage is? We’ll outline the best ways to assess your body composition later in this article. 

What is a healthy body fat percentage for men?

A healthy body fat percentage for men will typically fall between 8-19%. For optimal fitness, you may want to aim for a body fat percentage between 10-15%, depending on your age. 

While a single-figure body fat percentage might be impressive, it typically isn’t sustainable for everyday life outside of fitness competition. Extremely low levels of body fat can lead to muscle loss, nervous system damage, dehydration, or low bone density and the development of osteoporosis. 

What is a healthy visceral fat percentage?

Visceral fat is an incredibly important metric when it comes to assessing your overall body composition. You can use the visceral fat chart below to assess whether your level of visceral fat is ideal or puts you at an increased risk of cardiovascular disease. 

The best way to accurately measure your visceral fat levels is via a professional DEXA scan for body composition. If you’re concerned about your level of visceral fat, there are actions you can take to lower it, including: 

• Eating a diet high in fresh foods, fibre, and good quality fats 
• Engaging in regular exercise 
• Incorporating both cardio and strength-training workouts  into your week
• Having a good regular sleep pattern and taking steps to ensure good sleep quality 
• Substantially lowering, limiting, or eliminating your alcohol intake 
• Limiting your consumption of certain fats, including trans fats
• Managing your psychological and physiological stress levels. 

How to calculate body fat percentage 

With so many different ways to measure (or estimate) body fat percentage, it can be hard to know which is best. Let’s take a look at some of the most popular body fat measurement methods. 

DEXA scan 

A DEXA scan is the gold standard in body composition testing and is the best way to accurately measure your body fat percentage. In addition to calculating your body fat percentage, a DEXA scan also measures these metrics:

• Fat mass and distribution
• Visceral fat
• Android: gynoid ratio
• Fat-free body weight
• Muscle mass and distribution
• Muscular balance
• Bone density 

Plus, unlike the other body composition analysis methods on this list, a DEXA scan can tell you not just how much body fat you have, but where you are storing it. 

Bioelectrical impedance analysis 

You might have encountered bioelectrical impedance analysis (BIA) in your smart scale. BIA measures the rate at which an electrical current travels through the body to calculate an estimate of body fat mass. Then, an estimate of body fat percentage is calculated using demographic information such as sex, age, height, and weight. 

Crucially, this is an estimate – not a measurement. However, BIA-enabled scales can be an inexpensive and accessible way to track trends in your body fat percentage at home. Since DEXA scans can only be performed once every 2-3 months, keeping track of your body composition with BIA can be a great way to stay informed in between scans.  

Skinfold measurements 

A skinfold test is carried out using a piece of equipment called skinfold callipers which use skinfold thickness as an estimation of body fat percentage.

Skinfold measurements are usually taken from a few different locations, including the abdomen, triceps, quadriceps, below the shoulder blade, above the hip bone, and mid-chest area. These measurements can be input into an online body fat percentage calculator to calculate an estimate of body fat percentage. 

Are there limitations to body fat percentage measurements?

The biggest limitation of body fat percentage measurements is their accuracy. 

When measured using a precise and reliable method such as a professional DEXA scan, body fat percentage measurements are highly accurate and a great tool for assessing overall health. However, inaccurate measurements can be misleading at best – and damaging at worst. 

If you’re looking to better understand and improve your body fat percentage, getting a professional DEXA scan for body composition is the best place to start. 

Which is better: BMI or body fat percentage?

If you’re looking to assess your overall health and fitness, you might have started by weighing yourself and calculating your BMI. 

BMI takes your height and weight and performs a simple calculation to determine whether you are a healthy weight for your height and sex. BMI is commonly used in medical and fitness settings alike to provide a quick estimate of your health. 

However, BMI frequently fails to offer an accurate picture of a person’s health. Not only is BMI more accurate on a population level than it is for a specific individual, but BMI is also more inaccurate for certain groups of people, including certain ethnic groups, people who are extremely tall or short, and those with a higher muscle mass. 

The biggest flaw in the use of BMI for assessing health may lie in this last point – when BMI uses your weight, it doesn’t distinguish between weight from fat mass and weight from muscle mass. For this reason, an “overweight” or “obese” BMI could reflect either a person with a high level of body fat or a high level of muscle mass – there’s no way of knowing from this single figure. 

Unlike BMI, your body fat percentage is a measure of your body composition and offers a better picture of your overall fitness level. Other measures – such as waist size and waist: height ratio – have also been shown to be better predictors of certain health conditions, such as Type 2 diabetes and cardiovascular disease, than BMI.

So, if you’re wondering if BMI or body fat percentage is more accurate, the answer will almost always be body fat. If you calculate your BMI, make sure to take the result with a grain of salt – and take your current body composition into account, too. 

Need help reaching a healthy body fat percentage?

The single most important aspect of reaching a healthy body fat percentage is to know exactly where you stand now. Understanding your current body composition via an accurate and reliable method can help you to know the following:

• How much weight should I be looking to lose/gain?
• How much muscle mass do I have and do I need to take that into account?
• What amounts of food should I be eating to support my goal as best I can?

And then as the plan progresses:

• How is my current plan working, and do I need to change anything in order to continue to achieve my goals?

The best way to accurately assess your body fat percentage and overall body composition is with a professional DEXA scan.

Whether you’re just starting out on your fitness journey, or looking to optimise your performance, My Vital Metrics is here to help you reach your full potential. Our DEXA scans for body composition and bone density are a great investment for anyone looking to improve their health and fitness. 

To find out more or to book your free fitness and nutritional consultation, reach out to My Vital Metrics today!

If you’ve had a DEXA scan, or are considering getting one, can you be sure that that it’s giving you an accurate body fat percentage? Are your DEXA body fat results right?

A DEXA scan is the gold standard in body composition analysis, and an incredibly accurate way of measuring your body fat percentage – so, it’d be easy to assume that all DEXA scans are made equal. Unfortunately, this isn’t the case, and the way a DEXA machine is calibrated can affect your body fat percentage results by upwards of 5%. 

In this article, we’ll take a look at why this difference in measurement happens, and how you can ensure you get the accuracy you deserve from your scan and ensure your DEXA body fat results are right. Along the way, we’ll also answer some FAQs about DEXA accuracy, including whether a DEXA scan can be wrong, what a DEXA scan can show you, and much more.

Want to check your DEXA body composition results right away? Use our NHANES DEXA calculator.  

What is a DEXA scan?

A DEXA scan is the gold-standard test for body composition analysis, body fat measurement, and bone density analysis.

DEXA stands for dual-energy X-ray absorptiometry – named after the method by which the scan works, using two low-level X-ray beams to create a high-resolution image of your body composition. 

A DEXA scan can accurately measure your body fat percentage, lean mass, visceral fat, and bone density. This has a range of benefits, from helping determine your caloric needs based on your body composition, to identifying muscular imbalances, tracking progress throughout a training program, or facilitating fat loss or body recomposition.

How accurate is a DEXA scan?

A DEXA scan is incredibly accurate, with an error rate of approximately 1%. This is substantially more accurate than other measures of body fat – such as bioelectrical impedance analysis and skinfold measures – which can have an error rate of up to 3-5%

However, the accuracy of a DEXA scan can be affected by:

• Improper DEXA calibration
• Errors from movement during the scan
• Errors from improper positioning on the DEXA table
• Hydration level and food intake  

With proper set-up and an experienced technician, a DEXA scan is an incredibly accurate method of measuring your body composition.

What can a DEXA scan show me?

A DEXA scan can give you an in-depth assessment of your body composition and bone health. A DEXA scan report will show you your:

• Body fat mass
• Body fat distribution
• Body fat percentage
• Lean mass
• Muscle distribution
• Bone mineral concentration (BMC)
• Bone mineral density (BMD)
• Visceral adipose tissue (VAT) – a measure of visceral fat

You can read a detailed breakdown of the different DEXA scan metrics in our blog: What Does a Body Composition Scan Show?

Is a DEXA scan better than a body fat scan?

A DEXA scan is more accurate, precise, and reliable than other forms of body fat scan such as smart body fat scales and other types of bioelectrical impedance analysis (BIA)-enabled devices. This is particularly true for certain body composition metrics, such as body fat percentage. 

BIA-enabled body fat scans do not measure your body fat directly. Rather, they measure an estimate of your lean mass, and then – based on demographic information such as your age, weight, and height – generate an estimate of your body fat percentage.  

A DEXA scan, on the other hand, measures your body fat directly, giving you a more accurate result. Additionally, a DEXA scan can measure your level of visceral fat – something that isn’t possible with other types of body fat scans. 

Are all DEXA scans created equal?

If you’re interested in getting a DEXA scan – or already have your results – you might be wondering whether you can trust the accuracy of your scan. Largely, the answer is yes. However, there are multiple calibration methods for a DEXA machine – and one of these is vastly more accurate than the other. Let’s take a look at this in more detail. 

Are DEXA scans ever wrong?

While DEXA scans are highly accurate, a DEXA scanner can be calibrated in such a way that distorts your results.  

To understand this, we need to take a look at the way a DEXA machine is calibrated. There are two calibration models for a DEXA machine: the classic calibration, and the NHANES calibration. 

What’s the difference? 

The classic DEXA calibration is the default setting for DEXA machines. Hologic, the manufacturer of the DEXA, writes:  

“Each Hologic DXA system is calibrated to the highest possible accuracy and shipped with a unique serialized phantom. This phantom and the internal Dynamic Calibration system ensure exceptional short- and long-term precision as well as the most accurate 3-compartment analysis of body composition available today.”

So, if the classic calibration can guarantee the highest possible accuracy, what’s the NHANES calibration?

What is the NHANES DEXA calibration?

The NHANES DEXA calibration was originally introduced in 2005. When the DEXA was picked as the chosen body composition measure for the US-wide National Health and Nutrition Examination Survey (NHANES) study, researchers needed to ensure that all the DEXA scanners used were calibrated identically. A small study drawing on 7 datasets concluded that the DEXA overestimated lean mass. 

The solution?

The NHANES calibration, which auto-adjusted DEXA results to compensate for the alleged overestimation. What this looked like in practice was decreasing DEXA lean mass results by 5.6%, and adding this mass to the fat mass. This resulted in significantly higher body fat mass and body fat percentages than under the unadjusted DEXA calibration. The NHANES study accepted this adjusted calibration, and – given the size and scale of the study – in turn became the default DEXA calibration setting. 

Why is the NHANES calibration problematic?

The NHANES calibration was problematic for two key reasons:

• The methodology by which it came about
• The potentially harmful effects of a false body fat reading

Let’s consider each of these in turn. 

Firstly, the NHANES calibration was based on a small pilot study. This study compared DEXA results to the results of two other body composition measures: deuterium dilution and hydrostatic weighing. This was problematic as there was extensive existing research to suggest that both of these measures were less accurate than a DEXA scan – not more. Therefore, the process of modifying the DEXA results (by creating the NHANES calibration) was done to match DEXA results to less accurate body composition measures.

Secondly, the NHANES calibration consistently overestimates body fat mass and body fat percentage. This has the potential for harm – if a DEXA recipient acts on the assumption that their body fat is 5% higher than it actually is, they risk dropping into a dangerously low body fat percentage – while being entirely unaware of it. 

The 5% by which the NHANES calibration increases body fat percentage is a considerable difference. For example, a man with a body fat percentage of 18% (a healthy body fat percentage for his sex) would receive a body fat percentage of 23% (an unhealthy body fat percentage for his sex) from a DEXA with the NHANES calibration.

The recommendations that would be made based on this body fat reading would be entirely different to those made based on his actual body fat reading – and would likely be inappropriate based on his real results. 

Can a DEXA scan overestimate body fat?

The NHANES DEXA calibration has been shown to overestimate body fat percentage by upwards of 5% – and this overestimation is particularly prevalent in individuals with high lean body mass. To avoid this overestimation, we would recommend receiving a DEXA scan from a DEXA service that uses the classic, unadjusted DEXA calibration. 

Which calibration is more accurate?

As of 2020, Hologic returned their DEXA machines to the classic calibration. This was based on research that compared the classic calibration, the NHANES calibration, and the Lohman four-compartment model – in addition to other measures of body composition.

As you can see from the graph below (source: “The Body Composition Gold Standard”), the NHANES calibration showed the lowest level of correlation with the Lohman 4C model, and the NHANES calibration consistently overestimated body fat percentage – particularly in individuals with an overall lower body fat percentage. This makes the question of calibration choice of particular importance for individuals with a high lean body mass.

If this calibration isn’t accurate, why are DEXA services still using it?

The guidance given by Hologic – the DEXA manufacturer – states that if you have an existing research study in progress using the NHANES calibration, then you may want to continue using the NHANES calibration for the duration of the study. This helps to maintain consistency in DEXA scan results for the purposes of the study. 

However, using the NHANES calibration can be misleading if DEXA scan recipients aren’t aware it is being used. This can lead to misinformation (inaccurate body fat results), misunderstanding (about what a given body fat percentage looks like in reality), and even harm (if actions are taken based on a false body fat percentage).    

I’ve had a DEXA scan – how do I know if my body fat results were right?

To check if the DEXA scan you received used the NHANES calibration, you can check your DEXA report.

A DEXA that uses the NHANES calibration will show the tag “NHANES BCA” at the bottom, as shown in the image below. If you don’t see this tag, then your DEXA scan did not use the NHANES calibration.  

I’ve had a NHANES DEXA – how can I find out my real body fat? 

If you’ve already had a DEXA scan, and you’re realising that the NHANES calibration was used – don’t worry, all isn’t lost!

You can convert your existing NHANES DEXA results to classic DEXA results by using our NHANES DEXA conversion calculator (scroll to the bottom of the page to view).

Simply input your weight (g), lean mass (g), and fat mass (g) as recorded by the NHANES DEXA, and our conversion calculator will calculate both your NHANES body fat percentage and your unadjusted body fat percentage. 

If you’d like to re-measure and set a new baseline for your body fat percentage based on the classic, unadjusted DEXA calibration, then you can schedule a DEXA scan at My Vita Metrics. 

How do I know if a DEXA provider uses NHANES?

Often, a DEXA provider won’t advertise the calibration they use for their body composition scans. However, you can always ask! If this doesn’t get you the information you’re looking for, you might want to try asking for a sample DEXA report. This will show you the type of data that you can expect from your DEXA scan, as well as display the “NHANES” tag if this is the calibration that was used. 

Curious about your real body fat percentage? Book a DEXA scan at My Vital Metrics

If you want absolute certainty that your DEXA scan measures your body fat percentage using the classic calibration, you can book your DEXA scan with My Vital Metrics. 

In addition to using the classic calibration, My Vital Metrics is the only publicly available facility in the UK that not only uses the classic calibrates its DEXA using a “whole body phantom” – an incredibly accurate method of calibration that is typically reserved for research facilities. If you get a follow-up scan at My Vital Metrics, you can be sure of the precision and replicability of your results – any change in your body fat percentage is down to your hard work, not our machine!

To find out more, book a free fitness consultation, or schedule your DEXA scan, reach out to the team at My VItal Metrics today!

How to lose fat sustainably doesn’t need to be a mystery – and the key is working with your body, not against it. 

Unlike online BMR calculators that don’t take body composition into account, a DEXA scan for body fat sets you up for long-term fat loss success via a precise estimation of your metabolic rate. If your New Year’s resolution or SMART goal includes body recomposition or fat loss, then this is the article for you.

In this article, we’ll take a look at what a DEXA scan is, answer some key DEXA FAQs, and offer a step-by-step guide to losing body fat using the results of a DEXA scan. 

What is a DEXA scan for body fat?

A DEXA (dual-energy X-ray absorptiometry) scan can be used for two main purposes: to measure bone density and to assess body composition. 

A DEXA scan passes two low-level X-ray beams over the body to create a high-resolution image – either of your spine or hip, (in the case of a bone density scan), or of your entire body (in the case of a body composition scan).

A DEXA scan is the gold standard in body composition analysis and gives you a detailed breakdown of total mass, percentage, and distribution of your body fat, lean mass, and visceral fat. You can read more about the body composition data that a DEXA provides in our blog article: What does a body composition scan show?

If you’re wondering how to measure body fat, a DEXA scan is the most accurate way to do so.  

How accurate are body composition scans?

The accuracy of a body composition scan depends on the type of scan in question. A DEXA scan is a precise and reliable way to assess your body composition. Unlike body fat scales – which utilise bioelectrical impedance analysis – a DEXA scan can measure levels of visceral fat, as well as offer a higher degree of accuracy for measuring body fat mass. 

How long does a DEXA scan take?

A DEXA scan is very efficient, taking approximately 4 minutes to complete. An appointment for a DEXA scan will typically be longer, including time for you to prepare for the scan and get changed, as well as time dedicated to talking through your DEXA results and crafting a personalised action plan. You can expect to spend approximately 45 minutes at your DEXA scan appointment. 

How much does a DEXA scan cost?

A single DEXA scan for body fat in the UK costs in the range of £125-200. Here at My Vital Metrics, our single scan DEXA for body composition costs £149, inclusive of your full DEXA report, complimentary 3D body scan, expert consultation, caloric estimate, and personalised action plan.  

The price of a DEXA scan will depend on whether the scan is for body composition, bone density, or both, as well as your location and choice of provider. 

Can a DEXA scan help me to lose body fat?

In short, yes! A DEXA scan for body fat can offer a great starting place for a range of fitness goals, including a goal to lose weight, lose body fat, or build lean muscle mass. 

How does a DEXA scan help with fat loss?

In addition to providing you with accurate data on your current body composition, including body fat percentage and visceral fat, a DEXA scan allows for an estimate of your basal metabolic rate (BMR). From this, we can calculate an appropriate calorie goal to facilitate fat loss. Knowing your body’s metabolic rate takes the guesswork out of calorie counting, and lets you create a reliable calorie deficit – essential for fat loss. 

What are the benefits of a DEXA scan for fat loss?

In addition to giving you an estimate of your metabolic rate, a DEXA scan also provides precise information on:

• Fat mass and distribution
• Visceral fat
• Android: gynoid ratio
• Fat-free body weight
• Muscle mass and distribution
• Muscular balance
• Bone density 

This makes DEXA a powerful tool for a whole range of fitness goals, fat loss included.

How to use a DEXA scan to lose body fat

Now that we’ve outlined what a DEXA scan is and how it can help with a goal to lose body fat, let’s take a look at how to get started: 

Step 1: Book a DEXA scan for body composition

First, book a DEXA scan for body composition with a trusted provider. Make sure to check that the type of DEXA you’re booking is for body composition specifically – most services offer DEXA scans for bone density, but not body composition. 

Unlike medical DEXA scans, which tend to focus on a specific body area, a DEXA scan for body fat requires a scan of your entire body – make sure you opt for a provider who can offer this. Additionally, you’ll want to choose a provider who can give you unadjusted DEXA results. Some DEXA providers are still using an outdated calibration known as the NHANES calibration, which adjusts your results to add an additional 5% to your body fat measurement – this calibration has been shown to not be scientifically valid. 

At My Vital Metrics, we offer unadjusted DEXA scans for body composition, and bone density, and a combined option that lets you receive both sets of data from a single DEXA scan. 

Step 2: Receive your DEXA scan 

Next, attend your DEXA appointment. Once you arrive, you’ll be greeted by the DEXA technician, and asked a few questions about your overall health, as well as your fitness goals. 

When it’s time for your scan, you’ll be asked to remove clothing and any jewellery (you’ll be provided with a gown to wear), before lying on the DEXA scanner. The DEXA technician will position you on the bed, and the scan will take approximately 4 minutes to complete. A DEXA scan is a non-invasive, quiet, and painless procedure – and isn’t enclosed, so you won’t feel claustrophobic – simply lie back and wait for the scan to be complete. 

For more information on the DEXA scan procedure, you can watch our full explainer of how a DEXA scan works.

Step 3: Interpret your results

Next, the provider of your DEXA scan will talk you through the details of your DEXA report. 

This will include a detailed breakdown of your body fat (percentage and distribution), lean mass, visceral fat, and (if you requested this option) bone density. The technician will be able to answer any questions you have about your results, and work with you to create a personalised action plan for meeting your fitness goals. 

Based on the information you receive, you might want to compare your results to a body fat percentage chart for your age and sex: 

Similarly, you can compare your visceral fat levels to a visceral fat chart to estimate your risk level:

Visceral fat is a crucial metric when considering your overall body fat percentage. Also known as “hidden” fat – as it largely isn’t visible unless measured directly – visceral fat is stored in our abdominal cavity, and high levels present a risk factor for heart disease, stroke, high cholesterol, and Type 2 diabetes. Regardless of whether you have fat loss as a goal, considering the visceral fat results from your DEXA scan is a great way to prioritise your overall health.  

Step 4: Set a calorie goal 

After you’ve received your DEXA results, the next step is to work with your provider to create a personalised action plan based on your health and fitness goals. 

For the goal of fat loss, this typically involves the creation of a personalised calorie goal. This begins with calculating your BMR (basal metabolic rate) and TDEE (total daily energy expenditure). 

Unlike a standard BMR and TDEE calculator that you can find online, working with the results of a DEXA scan lets you create a much more accurate caloric estimate. While online calculators take into account basic variables such as height, weight, and an estimate of activity level, our caloric needs vary considerably based on our body composition. 

To lose body fat, set a calorie goal that:

• Creates a caloric deficit (this is a requirement for fat loss; consider 500 kcal daily)
• Is no lower than your basal metabolic rate (BMR)/ resting metabolic rate (RMR)
• Takes into account your activity level 
• Is sustainable for at least 12 weeks 

Let’s consider a couple of examples of what this could look like in practice. 

Person A has a low level of muscle mass, is lightly active, has a BMR of 1200 and a TDEE of 1590, and has a goal of fat loss.

It would be difficult for Person A to create a significant caloric deficit without dipping below their BMR – which is medically unsafe. A good working solution here would be for Person A to increase their activity level, increasing their TDEE to ~1860. This would allow Person A to create a caloric deficit of 500 kcal daily by aiming for a calorie goal of 1360 kcal per day – still above their BMR. 

Person B has a higher level of muscle mass, is quite active, has a BMR of 1900 and a TDEE of 2945, and has a goal of fat loss. 

Person B has the space to create a significant caloric deficit without adjusting their current activity level. Creating a deficit of 500 kcal daily would give Person B a calorie goal of 2445 kcal per day. 

As with any fitness goal, it’s important to make sure that your caloric needs are personalised to your body and personal circumstances – and a DEXA scan for body composition makes that possible. 

Want to create a calorie goal, but aren’t able to get a DEXA scan?

Even if you don’t have the results of a DEXA scan or RMR test, you can still use our Basal Metabolic Rate and TDEE Calculator to provide an estimate of your caloric needs. Plus, if you have existing results from a DEXA scan or RMR, you can input these into the calculator to gain a more accurate caloric estimate. 

Step 5: Retest, reassess, and adapt accordingly

Once you have your calorie goal, it’s time to put it into action!

With any fat loss goal, it’s a smart idea to check-in on your progress regularly and adapt if you need to. If you aren’t noticing the results you’re hoping for, and you’ve been consistent for at least 4 weeks, it might be time to adapt your calorie goal. 

After 2 months, you can consider booking a repeat DEXA scan to view your progress! While 2 months is the minimum amount of time that’s safe for you to receive a repeat scan, the time frame will depend on your specific goals. Some people choose to receive a repeat scan after 3, 4, or 6 months. This is a great opportunity to celebrate  the results of your hard work, reassess your goals, and set new ones.  

Hit your fat loss goal with a DEXA scan at My Vital Metrics

A DEXA scan is the gold-standard in body composition testing, and is the best way to set yourself up for sustainable fat-loss success.  

Reach out to My Vital Metrics to book your free fitness consultation, or book a DEXA scan for body fat at My Vital Metrics today!

As our smart devices get smarter, there are more options than ever for monitoring our health from home. 

Many home smart scales come equipped with an array of features, measurement options, and app integrations. This can leave us uncertain about which scale is the best option, which metrics matter the most, and the degree of accuracy these scales can offer. 

When it comes to body fat, many home scales use a process called bioelectrical impedance analysis – or BEI analysis – to estimate body fat percentage. If you’re curious about how to measure body fat percentage at home, this can be a great place to start. But exactly how accurate are body fat scales?

In this article, we’ll consider how BEI scales estimate your body fat, how accurate this body fat reading is, and what some alternatives are if you’re looking to accurately measure your body fat percentage and gain additional insights into your health.

What does a body fat scale measure?

A body fat scale, or body composition scale, is a scale that measures body composition in addition to weight. 

Popular smart scales from brands such as Garmin, Renpho, Withings, Fitbit and others allow body composition metrics to be measured from home, often synching with an app for easy monitoring. 

These scales use a variety of language to describe the measurements they offer, and you might see data points such as:

• Body weight 
• BMI
• Body fat percentage
• Fat mass
• Muscle mass
• Skeletal muscle 
• Water content
• Visceral fat
• Metabolic age
• And more 

However, it’s important to recognise that many of these data points are estimates – not measurements. This has a big impact on how accurate body fat scales are, and how their accuracy can vary from person to person. To understand why, let’s take a look at how body fat scales work. 

How do body fat scales work?

Body fat scales work via a process called bioelectrical impedance, which measures the resistance met by an electrical current as it travels through the body. 

When you stand on a smart scale, a low-level electrical current is passed up one side of your body and down the other side of your body. The amount of time it takes for the current to pass through depends on the resistance that is met in your body. The level of resistance depends on the water content of the tissue the current is passing through:   

• A low resistance → a high water content
• A high resistance → a low water content 

Different tissues in the body (such as bone, fat, and muscle) contain different proportions of water, measuring water content can help provide an estimate of body composition. For example, fat has a significantly lower water content than muscle. 

From this, your smart scale offers you an estimate of metrics such as body fat mass, muscle mass, and water. These metrics are based on average data – so exactly how accurate the readings are will depend on how similar you are to the population that was originally used to generate the data.  

Metrics a body fat scale can’t measure 

While a body composition scale can offer you an accurate measurement of some metrics (such as body weight) and estimates of others (such as body fat), there are some metrics which a home scale simply can’t measure. 

Visceral fat (the “hidden” fat that surrounds our organs) and bone density (the density of minerals in our bones) are two metrics which can’t be measured using a BEI-equipped scale. These metrics can only be properly measured using a three-component analysis of body composition such as is offered by a DEXA scan. 

How accurate are body fat scales?

When we talk about how accurate body fat scales are, it’s important to recognise that their accuracy is variable, and depends on factors such as:

• The type of scale (two-point or four-point)
• Hydration level
• Gender 
• Body fat distribution 
• Activity level & training 

Research has shown that smart scales are considerably less accurate than a DEXA scan, and – in the case of two-point BEI measurements – may overestimate body fat percentage in lean individuals as well as underestimate body fat percentage in individuals carrying more fat. 

Overall, while smart scales can accurately measure body weight, they don’t offer an accurate estimation of body composition. However, they can offer an accessible at-home method of monitoring general trends in body composition. 

If you are going to use a body fat scale, aim to: 

• Use the scale at the same time every day
• Use the scale first thing in the morning, before food or drink
• Stay hydrated 
• Avoid using the scale after caffeine or alcohol
• Avoid using the scale directly after exercise 

If you’re looking to assess your body composition more closely, there are several health and fitness tests that can offer a more accurate choice. 

Alternatives to body fat scales 

DEXA scan

The gold standard option for assessing body fat, as well as for body composition assessment in general, is the DEXA scan. 

DEXA stands for dual-energy X-ray absorptiometry, which describes the process by which the scan functions – by passing two, low-energy X-ray beams through the body. This is a quick and safe process that uses a low level of radiation, with the scan itself taking approximately 4 minutes to complete. 

Unlike a body fat scale, a DEXA scan can provide an accurate measurement of your body fat, fat deposition and android/gynoid ratio, visceral fat, lean mass and muscle distribution, and bone mineral density (BMD).

You can read more about what a DEXA body composition scan shows here. 

Skinfold callipers

A skinfold test is an accessible method of measuring body fat using a piece of equipment called skinfold callipers. 

Callipers are typically used to take skinfold measurements from the following areas: 

• Abdomen
• Triceps
• Quadriceps
• Below the shoulder blade (subscapular)
• Above the hip bone (suprailiac)
• Mid-chest (pectoral)

After measuring each area 3 times, averages are calculated. These figures are then inserted into a body composition calculator to estimate overall body fat percentage. 

It’s worth noting that skinfold callipers don’t measure your body fat percentage directly – rather, they estimate it based on the amount of fat you have in certain areas of your body. While this can be a fairly accurate method, it can vary depending on where you tend to store the most fat, as well as factors such as hydration and the competency of the person taking the measurements. 

Ideally, measurements would be taken by a trained professional, and the same person would carry out any future measurements to ensure consistency. 

Research shows that congruence between skinfold calliper measurements and BEI measurements of body fat varies; some studies show high congruence, whilst others suggest that it varies depending on the population being tested. 

However, skinfold callipers – like BEI-enabled body fat scales – can’t offer you insight into your levels of visceral fat, lean mass, muscular imbalances, or bone density. For those metrics, as well as details about your body fat distribution, you’d need to receive a full DEXA scan. 

Get started with a DEXA scan at My Vital Metrics 

The best way to accurately assess your body fat and overall body composition is through a professional DEXA scan. 

At My Vital Metrics, our DEXA scan for body composition can offer you detailed data into the amount and distribution of body fat mass, visceral fat, muscle mass, bone mineral density, and more. To find out more about our body composition testing services, or to book your free fitness consultation, reach out to My Vital Metrics today!