Understanding Your Body Composition Results
A body composition scan provides a wealth of data—often 30+ metrics. But numbers without context are meaningless. This guide explains what each measurement means, what ranges are healthy, and how to use your results to guide health and fitness decisions.
Remember: the goal is not to achieve "perfect" numbers, but to understand where you are, set realistic goals, and track meaningful progress over time.
Body Fat Percentage
What It Measures
Body fat percentage represents the proportion of your total body weight that is fat tissue. It includes both essential fat (required for normal body functions) and storage fat (excess energy reserves).
Healthy Ranges
Men:
- Essential fat: 3-5%
- Athletes: 6-13%
- Fitness: 14-17%
- Average: 18-24%
- Above average: 25%+
Women:
- Essential fat: 10-13%
- Athletes: 14-20%
- Fitness: 21-24%
- Average: 25-31%
- Above average: 32%+
What to Know
- Women naturally carry more essential fat due to hormonal and reproductive functions
- Healthy ranges increase with age as some fat gain is normal
- Very low body fat can be as unhealthy as very high—aim for your healthy range, not minimum
- Focus on trends over time rather than single measurements
Visceral Fat Level
What It Measures
Visceral fat is stored around internal organs in the abdominal cavity. Unlike subcutaneous fat (visible under the skin), visceral fat is metabolically active and directly influences hormones, inflammation, and disease risk.
Rating Scale
- 1-9: Healthy range—continue current lifestyle
- 10-14: Elevated—increased disease risk, lifestyle changes recommended
- 15+: High—significantly increased risk of metabolic disease, intervention needed
Why It Matters
Visceral fat is the single most important body composition metric for health. It is strongly associated with:
- Type 2 diabetes
- Cardiovascular disease
- Metabolic syndrome
- Chronic inflammation
- Certain cancers
You can have "normal" body fat percentage but dangerous visceral fat levels—this is why body composition analysis is essential.
How to Reduce It
- Regular cardiovascular and resistance exercise
- Reduce refined carbohydrates and added sugars
- Increase fiber intake
- Manage stress (cortisol promotes visceral fat storage)
- Prioritize sleep quality
Muscle Mass
What It Measures
Skeletal muscle mass—the muscles you can consciously control—measured in kilograms. Advanced scanners provide segmental breakdown: left arm, right arm, trunk, left leg, right leg.
Typical Ranges
Muscle mass as percentage of body weight:
- Men: 33-45%
- Women: 25-35%
These vary widely based on training history, age, and genetics.
Segmental Balance
Compare left/right sides and upper/lower body:
- <5% difference: Normal, healthy balance
- 5-10% difference: Minor imbalance, may benefit from targeted training
- >10% difference: Significant imbalance, injury risk, should address with targeted exercises
Why It Matters
- Higher muscle mass = higher basal metabolic rate (burn more calories at rest)
- Muscle mass protects against falls and fractures in older adults
- Sarcopenia (age-related muscle loss) is associated with mortality risk
- Muscle mass influences blood sugar regulation
Body Water
What It Measures
Total body water (TBW) as percentage of body weight, sometimes broken down into:
- Intracellular water (ICW): Water inside cells
- Extracellular water (ECW): Water outside cells (blood, lymph, interstitial fluid)
Healthy Ranges
- Total body water: 50-65% of body weight
- Men: Typically higher (55-65%)
- Women: Typically lower (50-60%)
- ECW/TBW ratio: Ideally 0.36-0.39
What to Look For
- High ECW ratio (>0.40): May indicate fluid retention, inflammation, or overtraining
- Low total body water: Chronic dehydration, may affect performance and health
- Stable readings: Consistent hydration habits produce consistent measurements
Basal Metabolic Rate (BMR)
What It Measures
The calories your body burns at complete rest—just to maintain basic life functions like breathing, circulation, and cell production.
What Influences BMR
- Muscle mass: Primary driver—more muscle = higher BMR
- Age: BMR decreases approximately 1-2% per decade after age 20
- Sex: Men typically have higher BMR than women (more muscle mass)
- Hormones: Thyroid function significantly impacts BMR
Using BMR
BMR forms the foundation of calorie calculations:
- Total Daily Energy Expenditure (TDEE) = BMR × Activity Factor
- Sedentary: BMR × 1.2
- Lightly active: BMR × 1.375
- Moderately active: BMR × 1.55
- Very active: BMR × 1.725
Circumference Measurements
What They Measure
3D body scanners capture 14+ circumference measurements at standardized anatomical landmarks, typically including:
- Neck
- Shoulders
- Chest
- Waist (narrowest point)
- Abdomen (at navel)
- Hips (widest point)
- Upper arms (left and right)
- Forearms (left and right)
- Thighs (left and right)
- Calves (left and right)
Key Ratios
Waist-to-hip ratio:
- Men: Below 0.90 is healthy
- Women: Below 0.80 is healthy
- Higher ratios indicate central adiposity and increased health risk
Waist circumference alone:
- Men: Below 94cm is healthy, above 102cm is high risk
- Women: Below 80cm is healthy, above 88cm is high risk
Posture Analysis
What It Measures
3D scanners can assess postural alignment including:
- Shoulder height asymmetry
- Pelvic tilt
- Spinal curvature (kyphosis, lordosis, scoliosis)
- Head position (forward head posture)
- Overall body symmetry
Why It Matters
- Poor posture can lead to chronic pain and injury
- Asymmetries may indicate muscle imbalances
- Provides guidance for corrective exercises
- Track postural improvements over time
Interpreting Your Results
Focus on What Matters Most
With 30+ metrics available, prioritize:
- Visceral fat: Most important for health
- Body fat percentage: Overall adiposity
- Muscle mass: Metabolic health and function
- Trends: Changes over time, not single readings
Setting Realistic Goals
- Fat loss: 0.5-1kg per week is sustainable
- Muscle gain: 0.5-1kg per month for beginners, less for experienced
- Visceral fat: Reduce by 1-2 levels per month with consistent effort
When to Be Concerned
Consult a healthcare professional if:
- Visceral fat level is 15+
- Body fat percentage is significantly above healthy range
- Muscle mass is declining despite training
- Large unexplained changes between scans
Tracking Progress Effectively
Optimal Scan Frequency
- General health: Every 3 months
- Active programme: Monthly
- Intensive transformation: Every 2 weeks
Ensuring Accurate Comparisons
For meaningful progress tracking, scan under consistent conditions:
- Same time of day (morning preferred)
- Similar hydration status
- Same clothing/minimal clothing
- Not immediately after exercise
- 2-3 hours after eating
What Success Looks Like
- Visceral fat decreasing or staying in healthy range
- Body fat percentage moving toward healthy range
- Muscle mass maintained or increasing (especially during fat loss)
- Improved body symmetry and posture
- Stable or improving metabolic age
Conclusion
Body composition metrics provide a complete picture of your physical health that weight and BMI cannot capture. By understanding what each metric means and tracking changes over time, you can make informed decisions about nutrition, exercise, and lifestyle.
The goal is progress, not perfection. Focus on improving your key metrics over time, and celebrate the wins along the way.