How To Calculate Muscle Mass?

You are committed to your fitness routine and healthy eating habits, but how will you know if it’s working or not? Keeping track of your progress is essential; one of the best ways to do that is by understanding your muscle mass. 

Muscle mass is not just about the numbers; it tells so much about your strength, endurance and physical fitness. However, you might have difficulty finding the practical methods for calculating muscle mass. 

That’s why we have listed the seven best methods of calculating muscle mass and their advantages and disadvantages. Scroll down to learn how to calculate muscle mass! 

What is Muscle Mass for Women? 

Muscle mass refers to the total amount of muscle tissues in your body, including skeletal, smooth, and cardiac muscles. 

Skeletal muscles are attached to the bones and enable movements. Cardiac muscles constitute the main tissues of the wall of the heart, and smooth muscles are found in internal organs. 

Muscles are major consumers of glucose and play a crucial role in the following body functions: 

• Movement 
• Metabolic health 
• Posture and stability 
• Overall energy expenditure 

At The Lady Fitness, we provide holistic solutions for women to become stronger and execute their daily tasks efficiently. Read our expert’s advice to make your life easy! 

How to Determine Muscle Mass? 

Muscle mass can be measured using various methods like skinfold measurements, magnetic resonance imaging (MRI), dual-energy X-ray absorptiometry (DEXA) and anthropometric measurements. 

These methods estimate the amount of muscle tissue relative to other body components like bone and fat. 

7 Effective Methods to Calculate Muscle Mass Percentage 

Here are the top 7 methods used to calculate muscle mass percentage: 

1. Skinfold Caliper Method

It is an old method that uses a device called calipers, which helps measure the thickness of skinfolds at various standardised points. Many personal trainers still use this method to get an idea about your muscle mass. 

For females, common measuring sites include the triceps, thigh and suprailic (surface just above the hip bone). While for males, the common measuring sites include the chest, abdomen and thigh. 

You can do this method at home, but the results might not be accurate. It requires proper practice to master this method. 

2. Bioelectrical Impedance Analysis (BIA) 

BIA helps estimate body composition, e.g., muscle mass and fat mass. During this analysis, a small electrical current runs through the body, and voltage is measured to calculate the body’s impedance (resistance and reactance). 

Muscles contain water and electrolytes and conduct electricity better than fat tissues. Muscular people have more body water, lower impedance and vice versa.

Procedure: 

1. Hold the device
   • Hold the device’s hand electrodes or stand on its footplates. 
2. Electrical current
   • Now device will send an electrical current through your body. 
3. Estimate body composition
   • Finally, the resistance of the current is measured to estimate body composition metrics like muscle mass and body fat percentage. 

3. MRI and Computed Tomography (CT) Scans 

A full MRI scan is one of the best methods to estimate muscle mass accurately. CT scans and MRIs provide clear differentiation between various tissues and precise measurement of muscle volume. 

Procedure: 

1. CT or MRI machine
   • The person lies inside a CT or MRI machine. 
2. Examination
   • Then, the machine takes detailed images of the body’s internal structures. 
3.  Software’s Analyses
   • Finally, the software’s analyses the images to calculate muscle volume.

4. Dual-energy X-ray Absorptiometry (DXA or DEXA) Scan

DXA scan uses low-dose X-rays at two different energies to distinguish between fat mass, lean mass and bone mass. To prepare for this scan, you must wear comfortable clothes without a belt, snap or metal zipper. Remove your jewellery and dental appliances if you wear any. 

Besides, if you recently had a CT or Radioisotope scan, your doctor might ask you to wait two weeks before undergoing a DEXA scan. 

Procedure: 

1. Start of Scan
   • The person lies on a table while a scanning arm passes over the body. Unlike MRI, a person doesn’t need to go inside a tunnel to carry out this test. 
2. Scanner measures
   • Then, the scanner measures the absorption of X-rays by different body tissues. 
3. Computer analysis
   • Finally, the computer analyzes the data to estimate body composition. 

5. Hydro densitometry/Underwater Weighing 

Underwater weighing or hydrodensitometry is based on Archimedes’ principle and measures body composition. It involves weighing a person on land and then underwater to calculate the body density. Afterwards, body composition is estimated. 

Procedure: 

1. Firstly, the person is weighed on dry land. 
2. Then, the person is submerged in water to measure their underwater weight. 
3. The difference between the two weights is used to calculate body density and estimate fat and lean mass. 

6. Ultrasound 

Ultrasound uses sound waves to create images of the muscles. With its help, we can measure muscle thickness and cross-sectional area. According to research, ultrasonic measurements could be more accurate than calipers and provide more precise measurements.

Procedure: 

1. Transducer Placement
   • A transducer is placed on the skin over the muscle being measured. 
2. Sound Waves
   • The device sends sound waves into the body, which bounce back and create an image of the muscle. 
3. Measurement
   • Lastly, measurements are taken from the ultrasound images. 

7. Anthropometric Measurements 

Anthropometric measurements are one of the most common body composition methods and don’t require specialized equipment. According to PubMed, the core elements of anthropometry include the following: 

Body circumferences to assess adiposity (waist, hip, and limbs)

• Height 
• Weight 
• Skinfold thickness
• Head circumference 
• Body Mass Index (BMI) 

Procedure: 

1. Measure with Tape
   • With the help of a tape, measurements are taken at specific body sites. 
2. Get results with Equations
   • Then, these measurements are used in equations to estimate body composition, including muscle mass. 

Muscle Mass Percentage Chart 

It’s difficult to give standard muscle mass values for different genders and age groups. That’s because muscle mass depends on multiple factors like ethnicity, height and fitness level. 

Research on this topic is limited, and more study is required to determine muscle mass percentages. 

The charts we have mentioned below are taken from one of the credible sources. These results are from a study that estimated 468 men and women of different age groups.

Muscle Mass Percentage Chart for Women

Muscle Mass Percentage Chart for Men 

Benefits and Side Effects of Having “Higher-Than-average Muscle Mass:”

Having higher-than-average muscle mass has the following health advantages: 

Benefits 

• Muscle mass has a close association with bone density. Strong muscles help to protect bones, support joint health and keep you safe from fractures and osteoporosis. 
• Also, muscles are more efficient in burning calories than fat, so having more muscle mass means you can eat more without gaining weight. 
• The best part? Muscles make you stronger and boost your strength and performance in every area of your life. This means you can easily lift weights and perform daily activities. 

You may also like to read: Why Muscle Mass is Essential for Women’s Physical & Mental Health?

Side Effects 

• Muscles weigh more than fat, and bigger muscles can put extra strain on joints and tendons. 
• Having higher-than-average muscle mass will make you bulky; hence, finding clothes that fit you well might become challenging. 
• Also, with more muscles, you will need to increase your calorie intake to keep your body safe from energy deficiency and muscle catabolism. 
• Muscles weigh more than fat on the scale, which can be an issue for people aiming to maintain a certain weight for activities like dance, sports, etc. 

Benefits and Side Effects of Having “Lower-Than-average Muscle Mass :“

Having lower-than-average muscle mass is not considered healthy. However, it can be beneficial in the following ways: 

Benefits 

• Lower muscle mass means you will look lean and have lower body weight. This can benefit people who do long-distance running and other such sports. 
• With less muscle mass, you will need fewer calories. Also, if you like zero figure, having low muscle mass can be a plus as you can easily fit into your favourite clothes. 

Note: These benefits are hypothetical, and healthcare professionals discourage having lower-than-average muscle mass. 

Side Effects

• Having low skeletal muscle mass will make it difficult for you to carry out daily activities. Also, it can lead to a slower metabolic rate, making it difficult for you to manage weight and increasing the risk of metabolic disorders. 
• Lower muscle mass will make you vulnerable to sarcopenia (a condition chracterized by lower muscle mass and strength that usually occurs as you age and has low physical activity). 
• Besides, low muscle mass can lead to osteoporosis, metabolic syndrome, diabetes and complications after surgery.

Best Ways to Lose Muscle Mass:

To lose muscle mass, you need to reduce your calorie intake. While, to gain muscle mass, you need to do proper strength training and consume a protein-rich diet.  Firstly, let’s have a look at the growth process of muscles: 

What is Muscle Growth?

Muscle growth is a function of balance between protein formation and degradation. When protein synthesis exceeds greatly than protein degradation, rapid muscle growth occurs, which is also known as hypertrophy. While the condition where muscle degradation is a dominant process is called atrophy. 

To lose muscle mass, we first need to understand the process of muscle growth. Here’s how muscle growth occurs: 

Muscle Fiber Damage 

When you engage in resistance training like weight lifting, microscopic tears occur in your muscle fibres. This step is mandatory to initiate muscle repair and growth processes. 

Inflammation & Immune Response 

Then, the body sends immune cells to clean the damage and release signals that activate satellite cells. 

• Activation of Satellite Cells 
  • Satellite cells are like muscle stem cells. They multiply and fuse with your muscle fibres to repair the damage. Hence, they make your muscles bigger and stronger. 
• Protein Synthesis 
  • Protein is required to repair the damaged fibers and build new ones. So, the process of protein synthesis is initiated, and your body uses amino acids from protein to build new muscle. 
• Hormonal Response 
  • During this process, hormones like testosterone and growth hormone play an important role. These enhance protein synthesis and help muscle cells to grow and become stronger. 
• Muscle Remodeling 
  • With time and consistent resistance training, muscle fibre adapts and increases in cross-sectional area. Hence, this adaptation leads to a visible increase in muscle size and strength. 
• Role of Nutrition
  • During this whole process, adequate nutrition, especially a protein-rich diet, is required for muscle growth. Dietary proteins contain amino acids, which are the building blocks for muscle repair and growth.  

How Can I Lose Muscle Mass? 

You need to alter your diet and workouts to lose muscle mass faster. Here’s how you can do that: 

• Reduce Protein Intake 
  As mentioned earlier, dietary protein plays a vital role in building muscle mass. So, to lower muscle mass, you need to lower your protein consumption. 
• Maintain Calorie Deficit 
  Also, consume fewer calories than your body needs. This will force your body to use muscle protein for energy, ultimately leading to muscle loss. 
• Minimize Resistance Training:
  According to research, resistance training helps to develop strength and stimulate muscle hypertrophy. Without this stimulus, atrophy will start, and you will lose muscle mass. 
• Start Cardio 
  Cardiovascular exercises like swimming, running and cycling increase overall energy expenditure. Also, these create a catabolic environment and reduce muscle protein synthesis.
  
  

How to Lose Muscle in Your Arms and Legs? 

Muscle atrophy occurs throughout the body rather than in isolated spots, so losing muscle mass in specific areas is challenging. However, the following steps can help to lose muscle in your arms and legs: 

• Reduce the number of reps 
• Consume low-protein diet 
• Take 2-3 minutes gap between sets for full muscle recovery 
• Start doing cardio exercises like jogging, swimming or biking for long periods

Dieting to Lose Muscle Mass 

Lower your protein intake and increase your carbohydrate intake so your body can have an alternative fuel source. 

Here’s the list of high-protein foods which you need to avoid: 

1. Eggs 
2. Fish & seafood like tuna, shrimp
3. Meat (e.g., chicken, red meat, pork) 
4. Protein supplements (like protein bars and whey protein) 
5. Dairy products (e.g., milk, cheese, yoghurt and other milk-based products)

Meanwhile, you can consume low-protein foods like white rice, potatoes, pasta, and vegetables. 

Note: We recommend you consult with a healthcare professional before significantly changing your diet and workout schedule. Especially if you are pregnant, breastfeeding mom, or have some specific medical condition, avoid going for calorie deficit. 

Takeaway 

Different methods are used to calculate muscle mass percentage, including anthropometric measurements, skinfold measurements, MRI, CT, etc. These methods vary in accuracy; however, MRI and DEXA provide the most precise results. 

To lose muscle mass, you need to follow a low-protein diet, minimise resistance training and start doing cardio. Don’t forget to consult with a doctor before making major changes in your diet and workout routine. 

The Lady Fitness is your one-stop solution for authentic wellness advice. Read our blogs to learn effective nutrition practices that fit your busy schedule. 

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