Your body mass consists of two main components: fat and muscle mass. In calculating muscle mass, people often use the terms “lean body mass” and “muscle mass,” but they are not the same. Lean body mass includes muscle mass, as well as bones and body fluids.
Muscle mass is the size of your muscles. They include:
- Skeletal muscle.
- Smooth muscle.
However, when people talk about calculating (MS), they usually refer to skeletal muscle. This type of muscle is important for mobility, balance, and strength. It is a sign of bodily function, which is why we are always asked to build muscle.
If you have low muscle mass, you have less muscle than average for your age and sex. If you have high muscle mass, your muscle mass is above average.
Depending on your body composition, you can have low or high (MS) with low or increased body fat.
Percentage chart to calculate muscle mass
Muscle mass is difficult to calculate. It depends on many factors, including your height, race, and fitness level.
There is not many reliable data on average ratios of muscle mass. The only source with reliable information is a 2000 study in the Journal of Applied Physiology. In the study, researchers measured the muscle mass ratios of 468 men and women.
The following numbers are based on this study. While new research is essential, this data will give you an idea of muscle mass ratios for different age groups.
Average muscle mass for men:
- 18 to 35 years, the percentage of muscle mass is between 40 to 44.
- 36 to 55 years, the rate of (MS) is between 36 to 40.
- 56 to 75 years, the percentage of (MS) is between 32 to 35.
- 76 to 85 years, the rate of (MS) is less than 31.
Average percentage of muscle mass for women:
- 18 to 35 years, the rate of muscle mass is between 31 to 33.
- 36 to 55 years, the percentage of (MS) is between 29 to 31.
- 56 to 75 years, the rate of (MS) is between 27 to 30.
- 76 to 85 years, the rate of (MS) is less than 26.
Muscle mass (MS) calculation method
The exact percentage of (MS) cannot be determined without expensive technology. There are calculators, formulas, and metrics that claim to measure (MS), but these options have not been proven accurate.
Here’s what you can do to learn more about calculating (MS) and lean body mass:
Use the percentage of body fat:
One way to determine your lean mass percentage is to use your body fat percentage. To get your body fat percentage, weigh yourself on the body fat scale.
The Body Fat Scale uses bioelectric resistance to estimate the amount of fat in the body. It sends an electrical current through your body. Since fat contains less electricity than muscle, the current can measure fat in the body.
You will also need to enter your height, weight, gender, and age. The scale uses this data, along with the electrical current, to estimate your body fat percentage.
You can subtract this number from 100 to get the percentage of lean body mass. For example, a person with 30% body fat has 70% lean body mass.
But remember that muscle mass is only one part of your lean body mass. Plus, lipid scales aren’t always accurate. Ratios are estimates.
Use a US military formula:
The US Army has a formula for estimating body fat percentage. This method involves measuring the circumference of different body parts. These measurements are used to determine the value of your surroundings.
Your circumference and height value is placed on the graph with pre-calculated body fat percentage estimates. You can use this number to estimate your lean body mass percentage. If you are a man, measure the circumference of your abdomen and neck. Your CV is the circumference of the abdomen minus the circumference of the neck.
If you are a woman, measure the circumference of the waist, hip, and neck. Your CV is the waist circumference plus the hip circumference minus the neck circumference. While the military uses this method to assess body composition, it is not the most accurate method. Circumference measurements do not take into account muscle size.
Get an MRI:
The most accurate way to calculate the percentage of (MS) is to use magnetic resonance imaging (MRI).
An MRI uses a strong magnet to create an image of your muscles. When you are placed in an MRI machine, the magnetic field briefly rearranges the hydrogen atoms in your body; this releases the energy the device uses to determine your (MS).
MRI is the gold standard for determining the percentage of (MS), but it is very expensive. It is not a practical option for estimating your percentage of muscle mass.
Benefits and side effects of having higher than average muscle mass
If you have high muscle mass, you have more muscle than normal for your age and sex.
Overall, increasing muscle mass has positive health effects. As you get older, you lose muscle mass naturally. Age-related muscle loss, also called sarcopenia, begins at age 30.
You continue to lose 3 to 5 percent of (MS) every decade, which reduces physical function and increases your risk of injury. But if you have high muscle mass, you can slow muscle loss and protect your physical ability.
Skeletal muscle also improves overall metabolism. Compared to fat, skeletal muscle burns more calories while at rest.
Additionally, greater muscle mass is associated with longevity. A 2014 study in the American Journal of Medicine found that older adults with more (MS) live longer than those with less.
If you have a muscle mass above average, it’s difficult to find clothes that fit you well. You will also need to eat more calories to feel full, which can become uncomfortable and costly. Some people say that increasing muscle mass reduces their flexibility and their ability to jump or run.
The benefits and side effects of having less than average muscle mass
Low muscle mass means that your muscles are less than normal for your age and gender.
There are no real benefits to reduced (MS). Some people say that getting more fat from muscle provides a survival advantage because excess fat can provide energy when the body is stressed. However, this benefit is hypothetical.
Reduced muscle mass speeds up age-related muscle loss and reduces physical ability; this increases the risk of injury and disability. Decreased skeletal (MS) is also associated with:
- Difficulty doing daily activities.
- Metabolic syndrome.
- Complications after surgery.
- Early death.
How to gain muscle mass?
Although (MS) decreases with age, it is never too late to build muscle through exercise and diet.
Exercise and good nutrition will also help maintain (MS) as your age.
To Read: Injury During Exercise
Strength training, or weight training, is the best way to build (MS). This type of exercise strengthens your muscles by forcing them to work against resistance.
- Doing bodyweight exercises, such as push-ups.
- Do isolation and resistance exercises.
- Lifting free weights, such as dumbbells.
- Use of weighing machines.
- Do high-intensity training (HIIT).
- Pilates exercises.
We recommend it to perform two or three sessions of strength training sessions each week. The heart still matters. Aerobic exercise, such as jogging or dancing, supports muscle growth and reduces muscle loss associated with age.
Gaining and maintaining (MS) also depends on good nutrition; this includes eating enough calories and containing many nutrients to supply the body with energy.
Protein, which helps build and repair muscle, is especially important. The amount of protein you need depends on your level of physical activity. 10 to 35 percent of your daily calories should come from protein.
Examples of high-protein foods include:
It would be best if you also had enough carbohydrates to fuel your muscles. If you do vigorous training two or more times a week, carbohydrates should make up at least 50 percent of your daily calories.
An adequate intake of fats, vitamins, and minerals is essential for building muscle.
It is also best to limit or avoid processed foods as much as possible. By eating whole foods, such as vegetables and eggs, you can help your muscles stay healthy and strong.
(MS) is part of lean body mass. Usually, the more muscle you have, the less likely you are to injury, chronic disease, and premature death. (MS) also refers to physical function, including movement and balance.
Calculating lean body mass, let alone (MS), is difficult to calculate. The most accurate method is expensive, and there are not much reliable data proving its accuracy.
To better understand your fitness, it is recommended to use body fat percentage instead.