What is the ideal muscle mass and how to calculate mine? – GOOD SHAPE

When trainers, nutritionists and doctors talk about body composition, they are referring to two indices: body fat and lean mass.

A lot of people understand lean mass and muscle mass as the same thing. However, they are different. The first concerns your muscles, bones, organs, fluids and other structures. The second, on the other hand, just means the muscles.

The amount of muscle mass present in the body varies according to some factors. “It depends on body type, age, gender and practice (or not) of physical activity”, explains cardiologist Ausonius Sawczuk, from Hospital Albert Sabin, in São Paulo.

Having good levels of muscle mass in the body is very important for mobility and balance. “Strong muscles prevent injuries and sarcopenia, which is low muscle strength”, adds the expert.

WHAT IS THE IDEAL MUSCLE MASS?

Muscle mass is difficult to measure. According to the doctor, the most important thing is not to stick to a specific number (because it can vary from person to person). But try to lower the levels of fat stored in the body.

“Ideally, the fat tissue rate should be low, but not zero. This is because several hormones and substances essential to the body depend on fat to be produced.”

In the scientific literature, there is not much data on the average percentages of muscle mass. The only ones found were from a study published in the Journal of Applied Physiology in 2000. In it, researchers measured the muscle mass percentages of 468 men and women.

And while further research is needed, the results may give you an idea:

Men:

From 18 to 35 years old: from 40 to 44% of muscle mass; From 36 to 55 years old: from 36 to 40% of muscle mass; From 56 to 75 years: from 32 to 25% of muscle mass; From 76 to 85 years old: less than 31% muscle mass.

Women:

From 18 to 35 years old: from 31 to 33% of muscle mass; From 36 to 55 years old: from 29 to 31% of muscle mass; From 56 to 75 years: from 27 to 30% of muscle mass; From 76 to 85 years: less than 26% muscle mass.

HOW TO CALCULATE MUSCLE MASS?

According to the doctor, the best way to measure your body composition is with a bioimpedance test. In it, you can discover lean mass, body fat, total body water, among other data that provide more accurate information.

To do this, you just need to get on the equipment, which will “scan” your body in a few minutes using an electric current. The process is painless.