Muscle mass: norm in percentage, methods of calculation, importance of control

September 18, 2018
Health
Victoria Lovegood

To build a proper diet, you need to know not only effective exercises, but also the norm of muscle mass. This knowledge will allow you to adequately assess the state of your own body and monitor progress or degradation in training.

This norm is different for men and women. It also depends on the age, race and height of the person.

What is the normal amount of muscle mass in the human body? Let's try to figure it out.

Functions of muscle mass

Without muscle tissue, it would be impossible to smile or frown. A person would not be able to make a single movement, including breathing. He would just die.

A person cannot exist without muscles. After all, the heart also consists of muscle tissue, just like the internal organs.

Therefore, it is important to monitor your muscle mass, normalizing it and bringing it to ideal parameters. A lack of muscles depresses not only motor functions, but also the very functioning of the body.

How is the percentage of muscle mass calculated?

The exact percentage of muscle mass cannot be determined without special technologies. Here's what you can do to find out your muscle mass.

Use body fat percentage

One way to determine your muscle mass percentage is by using your body fat percentage. To find out this indicator, you need to use special smart scales with the function of determining the proportion of fatty tissue in the body.

The device sends an electric current through the body (don't be afraid, you won't feel it). Because fat conducts less electricity than muscle, the current can measure how much of it you have. You will also need to enter your height, weight, gender and age.

Electronic scales Xiaomi Mi Body Composition Scale with diagnostics

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The scale uses this data in combination with the current to estimate your body fat percentage. Then everything is simple - you need to subtract the resulting number from 100 to find out your percentage of lean body mass. However, it is worth remembering that this method cannot be called the most accurate.

Get an MRI

The most accurate way to calculate your muscle mass percentage is to use magnetic resonance imaging (MRI). When you are placed in an MRI machine, the magnetic field briefly rearranges the hydrogen atoms in your body. This releases energy, which the machine uses to determine your muscle mass.

Fitness Over-pumped? 4 ways to reduce muscle mass Sometimes this happens.

MRI is the gold standard for determining muscle mass percentage, but it is an expensive procedure. Which option is best for you - decide for yourself.

Author: Maria Minaeva

Six reasons to maintain normal muscle mass

If it seems to you that everything is fine with your muscles, and you can forget about gymnastics, then think about how much benefit your muscles bring you.

With a good muscular frame, you will have a “model” body. Any clothes will fit as if they were created just for you.
If the muscle percentage is high, then your endurance and work performance will increase significantly. Down with fatigue and drowsiness!
Having more muscle speeds up your metabolism.
Your body will not only become stronger physically, but also improve the functioning of your immune system.
You can't even imagine how strong you will be if your muscle mass is just above the generally accepted norm.
A healthy and beautiful person is always confident in himself.

Well, do you want to increase the percentage of muscle mass in your body?

How to Calculate Body Fat Percentage

Of the many formulas, the most popular is the Matejka formula, which is used for age groups over 16 years. The formula for determining the mass of fatty tissue in the body (BAT) has the form

where d is the average thickness of the subcutaneous fat layer together with the skin (mm), S is the body surface area (m2), k = 1.3.

For women, the value of d is calculated as follows:

Add up the thickness of seven folds of skin and fat in millimeters (on the biceps, triceps, forearm, back, abdomen, thigh and lower leg). Divide the resulting amount by 14.

The surface area of the body is determined by Dubois' formula:

It is not recommended to use caliperometry to estimate the percentage of adipose tissue mass in obese patients. In this case, anthropometric formulas are used based on the girth dimensions of the body.

For women (20-60 years old) with high relative body fat, the formula is:

Abdominal girth is measured at the level of the navel during the pause between inhalation and exhalation.

Surely, many will find it difficult to understand the body structure terms used above and where to measure folds. But making calculations will be difficult. Then you can use a simpler method.

You can measure folds at 4 points:

• on the triceps at approximately the same distance from the shoulder and elbow joints

• on the biceps , similar to the triceps, on the opposite side of the arm

• on the shoulder blade, the fold is pinched just below it at an angle of 45 degrees to the vertical so that the fold is directed along the line connecting the cervical vertebrae and sides

• on the waist in the navel area , where the most fat is

All results (in millimeters) are added together. Fat percentage is calculated using the following table:

It provides data for women. There are different indicators for different ages. This is because as we age, the amount of fat inside the muscles and in the abdominal cavity around the internal organs inevitably increases. When measured correctly, this method is 97-98% accurate.

Below you can see what the figure of women looks like with different percentages of fat.

Methods for measuring muscle mass

If you are faced with the need to take measurements of your muscle mass, then do not worry. There are several ways by which you can find out more or less accurate percentages of muscle mass, fat and water in your body.

Measurements in clinics and hospitals. They can be considered a standard of accuracy, since in such institutions they monitor the adjustment of instruments. There are only two disadvantages: the inconvenience of constant monitoring and the need to pay for the procedure. They are unlikely to measure you for a “thank you.”
You can purchase so-called smart bathroom scales. The pricing policy is quite pleasant; you can find a good gadget for 1,000 rubles. Of the minuses: the accuracy will be less than during an examination in a clinic, but it is not critical. The difference will be approximately 1-2% from hospital measurements, which is quite satisfactory. To track the norm of muscle mass, such a deviation is quite acceptable.
You can take measurements yourself through measurements and calculations. This method is quite difficult to perform without outside help and does not give accurate results, unlike the first two.

Normal muscle mass in women

It is quite difficult to express the muscle norm for a woman as a percentage. It will change due to age, height and race. Ideally, the percentage of muscle mass in women should be about 40. That is, if a woman weighs 60 kg, then 24 kg of this weight should be muscle. However, on average this percentage rarely exceeds 36-37.

The structural features of the female body are such that the bulk of the muscles are distributed below: the hips, legs and lower abs swing much more easily than the muscles of the arms or chest. This is due to the natural purpose of procreation.

By the way, it is precisely because of the need to accumulate energy for the child that a woman needs to make more efforts to get rid of fat reserves. The body is extremely reluctant to part with what it has accumulated, secretly awaiting the onset of hungry days. And this can only be overcome through your own perseverance and hard work on yourself.

Body fat percentage: normal for women

There is no exact number that determines the norm of body fat, since the physique and metabolism of each woman are different. But the approximate range can be determined taking into account age.

Be sure to read: Ideal proportions of the male body: how to measure correctly, tables, ideal figure through the eyes of women

So, for the female sex, the norm of body fat is:

aged 18 to 30 years – 15-23%;
from 30 to 50 years – 20-25%;
from 50 years and over – 22-27%.

Minimum and maximum percentage of fat in the female body

The minimum necessary fat layer is needed for the normal functioning of the body.

It composes:

10-12% – for women who do not play sports;
14-18% – for female athletes;
20-24% – for active and professional athletes.

The maximum amount of deposits is 31%. Anything higher is considered obesity and leads to cardiovascular disease.

You should also take into account age: up to 30 years old, girls should have at least 13% body fat, and more mature women should have at least 15% body fat, which is the minimum.

Normal percentage of fat in the female body

The normal percentage of fat mass in women should be higher. For young girls under the age of 30 it is 16-20%, for more mature ladies – 18-23%.

It is important to take into account your body type, since tall and large-boned women require more deposits than short and thin women.

Attention! Only a nutritionist can determine the individual indicators of the necessary fat layer for the full functioning of the body. The doctor will give all the necessary recommendations and advise on how to properly lose weight.

Normal lean body mass for men

Men gain weight more easily due to increased muscle mass. Thanks to testosterone, their body readily part with fat deposits and acquires the desired shape. It is much easier to meet “dry” men than women.

So, what can be considered normal muscle mass weight in men? For a man who is not too pumped up, the normal muscle mass is about 45%. With intense training, this ratio can be adjusted, making your figure leaner. It is quite possible to bring your body to 55% muscle mass, but further development will stall.

The body always acts based on its own benefit. Without support with special means and injections, no matter how much you train, you will not be able to achieve a muscle mass of 70% of your total body weight.

Excess muscle mass

Not only deficiency, but also surplus of muscle mass is diagnosed . Excess muscle mass creates a load on the bones, since it weighs many times more than fatty tissue, joints, and internal organs. Muscle mass (the norm for middle-aged women is approximately 33-38% of total body weight) when in excess is above 39%.

It is important when correcting your figure to adhere to normal muscle values, since its excess is fraught with the following adverse consequences:

Disturbances in the functioning of the endocrine system. Pathologies affect a person’s behavior and general well-being.
Impotence and infertility. Caused by disruptions in the endocrine and reproductive systems due to nutrition and imbalance of calories in the diet.
Wear of joints. Knee joints are critically affected due to heavy body weight and frequent loads.
Digestive problems. It is a consequence of dietary nutrition, muscle heaviness and physical activity. Problems arise related to the digestion of food and lack of digestive enzymes.
Prolapse of the kidneys. Usually occurs due to high physical activity.
Poor posture due to muscle heaviness.
Chronic heartburn. Develops against the background of dietary nutrition to achieve critically high levels of muscle mass.
Dyspnea. Associated with an increase in total body weight, the load on the lungs created by the heaviness of the muscles.
Left ventricular infarction.

Why is it important to control your muscle mass?

The percentage of muscle in the body can be very different. If a person does not engage in physical work, then his muscles become decrepit and lose their weight. As a result, motor function and overall health deteriorate.

There are at least four reasons why it is necessary to control the weight of muscle mass in the body.

A sharp drop in the percentage of muscles in the body can be considered a warning about a “breakdown” in the body. Perhaps an incorrect diet or excessive work in the gym is to blame.
A decrease in muscle mass under unchanged living conditions can signal a disease that is hidden in the body.
A high percentage of muscle in the body is the key to good health and longevity. A high level is considered to be one that exceeds the generally accepted norm by about 5%.
A decrease in muscle volume may indicate dehydration. Make sure you drink enough water daily.

Measurement methods

There are two groups of methods for determining the percentage of muscles in the body - in the laboratory and at home.

With laboratory tests, everything is clear - these are quite accurate, but at the same time expensive procedures. Therefore, although they exist, for most people it remains a theory.

But home measurement methods are regularly practiced by many people involved in fitness and bodybuilding.

The most affordable of them is an analyzer scale with a function for determining body composition.

With their help, they not only weigh themselves, but also find out other indicators:

Body Mass Index (BMI)
Body fat level
Level of muscle mass (determined in kilograms or as a percentage of total body weight)
Bone mass
Metabolic rate (metabolic rate) and a number of other data

A wide variety of scales are now available that analyze body composition using the bioimpedance measurement .

It involves determining various parameters of the body by passing a weak electric current through the body. It is worth noting that such a device is not suitable for people with pacemakers or pregnant women.

Like any technique for measuring and analyzing body composition, bioimpedance measurements using smart scales have a number of advantages and disadvantages.

The advantages are the ease, accessibility and relative cheapness of obtaining information.

Well, the main disadvantage is the likelihood of a large error in measurements, which the manufacturers of such scales honestly warn about in their annotations.

Depending on the indicator, the error may be 3-5%. And in some cases, even 8-10% (compared to laboratory studies).

However, the quality of analyzer scales is getting better every year. And along with this, the accuracy of measurements also increases.

How many calories should you consume?

You can try to look for the exact amount of calories you need to consume daily in different sources, or you can calculate it yourself using a proven formula:

655 + 9.6 × (weight in kg) + 1.8 × (height in cm) – 4.7 × (age in years).

For example, for Anna at the age of 45 with a height of 172 cm and a weight of 86 kg, the formula will take the following form:

655 + 9.6 x 86 + 1.8 x 172 – 4.7 x 45 = 1,578.7 calories per day.

The result does not take into account physical activity. That is, we received the amount of calories needed during normal life.

If you do additional physical education, then you need to multiply the result by:

1.38 with one active session per week or morning exercises daily;
1.55 if a person is actively engaged three to five times a week;
1.73 if classes are held daily.

The resulting number can be considered the basis for further calculations.

For example, if you want to lose weight, then the calorie intake should be reduced by 20%.

For the growth and development of the muscle frame, you need to know the calorie intake for gaining muscle mass. Good news for food lovers: you can eat less restrictively if you want to build muscles! You will need to consume more calories to gain and increase the percentage of muscle mass in your body. The calorie intake in this case is 15% higher than the basic one.

This is a must. Muscles need energy to grow, but where will you get it if you cut your own calories?

How to measure your body fat percentage?

To measure your body fat percentage, you need to choose a method, including:

Visual inspection. The method is not accurate and requires objectivity to be effective.
Study muscle, fat and body composition using electrical signals. The method is distinguished by the accuracy of the indicators and the complexity of its implementation.
Measuring and palpating the skin on the waist and abdomen. This requires a caliper and a special calculation formula.
Weighing on smart scales. The device itself will calculate the exact weight, percentage of muscle and fat mass, BMI and other data necessary for weight loss.
Measurement with a centimeter tape. Based on the data obtained, the fat level is calculated using the formula.
Calculation using an online calculator. Formulas calculate the amount of fat based on the entered values.
X-ray scan. A special device uses circular scanning to show fat deposits and muscle tissue.

Important! Despite the accuracy of the results, hardware studies are expensive and difficult to access, so they often resort to simple, but less accurate methods.

The most popular and relatively inexpensive ways to find out your fat percentage are to visually determine it, measure it with a caliper, or purchase special scales.

Visual definition

To visually determine the presence of problems with excess weight and find out if there is a need to lose weight, you need to look at the picture and compare yourself in the mirror with the most similar type.

Be sure to read: Calorie deficit for weight loss: what is it, how to calculate it correctly, optimal indicators

So, if you are overweight, there are folds on the stomach, back and sides. If there are too many of them, there is a chance of developing obesity.

If the relief is clearly visible and the muscles are palpable, you need to adjust the diet so that the body receives a sufficient amount of calories and can withstand high activity.

Body Composition Scales

When calculating body composition, “smart” scales take into account:

weight;
age;
height;
floor;
individual data.

Based on the collection of this information, the device displays a detailed analysis, which contains:

ratio of muscle and fat mass;
the number of extra pounds;
the presence of subcutaneous tissue;
condition of the skeletal system.

Thus, with daily weighing and data analysis, it is possible not only to avoid excess weight, but also to prevent the development of disorders and diseases.

Important! Based on data collection, a nutritionist will help you create the right diet. A fitness trainer will select an individual set of exercises to speed up the weight loss process.

Caliper

A caliper is a special device that resembles a caliper.

The device is used to measure skin folds. How to use it:

In front of the mirror, standing straight, feel for a point about 10 centimeters from the navel to the left or right.
Pinch the skin fold with your fingers (do not pinch too hard!).
Measure the fold thickness using a caliper.

The resulting figure in millimeters is compared with the numbers in the table attached to the device, from which the percentage of body fat is determined. In a healthy woman this percentage should not exceed 24%, and in a man – 12%.

Norm BZHU

It is necessary to focus not only on calorie content, but also on the BJU norm. To gain muscle mass, the ratio of proteins, carbohydrates and fats may be even more important than calorie intake.

To calculate your BZHU norm, you still have to calculate the required calorie content. It will be needed to display the intake rates for fats, proteins and carbohydrates.

Calorie content of BJU:

4.5 kcal per 1 gram of protein;
4.5 kcal per 1 gram of carbohydrates;
9 kcal per 1 gram of fat.

To gain muscle mass, you need to adhere to the following ratio: 45% protein, 25% fat, 30% carbohydrates.

Let's calculate the norm of BZHU for Anna, already familiar to us, who decided to lose weight. She works out in the gym 3 times a week, which means her daily caloric intake is:

1,578.7 x 1.55 - 20% = 1,958 calories.

This works out to: 881.1 calories from protein, 489.5 from fat and 587.4 from carbohydrates. The obtained values must be converted into grams, for which we divide them by the calorie content of the BJU presented above. This yields approximately 196 grams of protein, 54 grams of fat and 131 grams of carbohydrates.

The BZHU for weight gain is calculated similarly. The ratio is 35-40% protein, 15-20% fat and 40-50% carbohydrates.

How is the BZHU norm calculated for weight maintenance? To do this, you need to consume approximately 1 gram of protein and 1.1 grams of fat and 4 grams of carbohydrates per 1 kilogram of weight. The BJU norm in this case is individual, so at first you will have to adjust your diet.

If you want to calculate the norm of BJU for maintaining weight according to the previous scheme, then the ratio is as follows: 25% protein, 30% fat and 45% carbohydrates.

Never exclude fats from your menu! This can be detrimental to your health!

Body fat percentage: normal for men

The normal indicators for men differ from women, since fat deposits in their bodies do not significantly affect the functioning of the reproductive function and hormonal system.

Age category should also be taken into account:

from 18 to 30 years old there should be 10-18% body fat;
from 30 to 50 years – 15-20%;
from 50 years and older – 16-25%.

What is the minimum and maximum fat percentage

The minimum required for survival in men is 3 to 5% body fat. However, this amount is enough for the body to function, but not for a full life.

Be sure to read: The ideal figure of a girl at different ages: how to calculate, height and weight ratios, table

Increased stress on internal organs will affect health and lead to incurable diseases, including death.

The maximum rate for men is 31-32%, when obesity begins to develop. If there is even more fat in the body, treatment should be started immediately in order to avoid consequences.

Normal (healthy) body fat percentage

A healthy percentage of body fat varies from person to person, as people of the same height and weight may feel completely different. Appearance may also vary significantly. On average, normal and healthy men require 14-18%.

Important! When taking into account growth and physiological characteristics, data may differ. There is no need to lose weight just to meet the norm if a person does not feel any health problems and does not feel problems from being overweight!

Top foods for muscle growth

In fact, it is large, but here we will highlight the main ones.

Milk. Choose whole milk, it is much healthier than skim milk. Milk accelerates protein synthesis in muscles, which helps accelerate their growth.
Cottage cheese. Casein in its composition is absorbed by the human body very slowly. Because of this, a constant amount of amino acids necessary for muscle growth is maintained in the blood.
Eggs. The leucine they contain slows down the rate of muscle tissue breakdown.
Beef. It contains a set of amino acids similar to human ones. For building muscle, beef is as effective as protein.
Chicken breast. It has an effect on the body similar to beef. Most of all kinds of diets for both weight loss and weight gain include this meat.
Chickpeas For vegetarians, chickpeas can be a complete replacement for meat dishes.
Fish. Choose the following types: cod, salmon, tuna, trout, mackerel, chum salmon, pink salmon or mackerel. This fish contains a lot of easily digestible protein and amino acids necessary for life. It's simple: the fattier the fish, the healthier it is. And there is no need to worry about the dangers of this fat, because if you eat fish once or twice a week, it will not cause harm.

How to gain muscle mass if it is below normal?

If you have never done physical exercise or abandoned it a long time ago, then you should start immediately. You don't need any additional miracle exercise equipment to do exercises at home. To increase the percentage of muscles in the body and normalize metabolism, just three exercises are enough:

Classic squats.
Full rack push-ups.
Plank position on elbows.

These general exercises, if performed daily, will allow you to tighten your skin, make your muscles more prominent and begin the fat burning process.

However, pay attention to the technique of their implementation: the slightest deviations can reduce the effectiveness of the exercise many times over, and with a low percentage of muscle mass, it can also become extremely traumatic.