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Ultimate Guide in Understanding Muscle Mass Percentage

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Introduction: MMP matters

People always associate being fit based on their Body Mass Index (BMI) and their body fat percentage. However, muscle mass percentage is a variable worth keeping track of. Having relatively low muscle mass has a lot of negatives such as not having enough power to lift heavy objects. Moreover, we might also find it hard to accomplish simple daily routine tasks if we don’t have enough muscles in our body. This article will cover all you need to know about muscle mass percentage like its definition, importance, and the ways to keep an ideal muscle mass based on your height and weight. We will also talk about how to estimate and compute for the muscle mass percentage.

Why Building Mass is Important

Building lean muscle mass has many benefits. Increasing protein in our diet and working out are the best ways to do so. It is important to take note that men have higher muscle production than women. Here are some of the advantages of being lean:

Having More Muscle Mass Combats Obesity

muscle mass percentage obesity We can gain weight by consuming more calories than our body needs. If this continues over time, we will be at risk for obesity. Lean body mass is linked with the Basal Metabolic Rate (BMR), which our bodies’ capability to burn calories while at rest.  If our lean body mass is high, our BMR will be greater as well.

More Muscles Helps Us Fight Diseases

muscle mass-percentage-fight-diseases When we get sick, our immune system works faster than usual. We need to take more protein if that happens. Our usual diet alone can’t provide all the protein that we need. Our muscles become protein reserves. There is a higher chance that you will battle infection easier with your immune system acting up.  

Lean Body Mass Helps Build Strong Bones

muscle mass percentage bones There is a huge risk for men and men to have osteoporosis as they get older. This results in weak and broken bones. Research shows that lower amounts of skeletal muscle mass correlate with more brittle and thinner bones. To avoid this, we must maintain sufficient amounts of lean body mass.

Estimating and Computing Your Muscle Mass Percentage

muscle mass percentage fitness Determining how much skeletal muscle you have is the first step in estimating your lean body mass. A healthy body is composed of 30 to 40 percent of the skeletal mass. Women tend to have lesser muscle mass than men. Therefore, women’s skeletal muscles made up 30 percent of the body composition while men have closer to 40 percent. The ideal muscle mass is not the same for everyone. It may be relative to age, fitness level, height, and weight. As we age, the number of muscles that we have dramatically decreased. The type of activity and level of fitness can have a significant effect on lean body mass. That is why bodybuilders may have more muscle mass percentage than endurance athletes. muscle mass percentage workout Below is an ideal mass percentage chart based on age and gender. It is important for normal exercise enthusiast to maintain their muscle mass in their normal zone. Like as previously mentioned, having low lean body mass is unhealthy. On the flip side, having too much muscle mass can lead to hyperactive metabolism. It only means that you have to eat almost every hour and workout intensely to maintain that. Getting your muscles toned requires you to have high muscle mass. You must consult a trainer before trying to alter your workout or your diet. The muscle mass chart above shows that there is no exact science behind the amount of muscle one can have. Health experts believe that you may want to keep your lean body mass at a specific level. Here’s another chart to aim for your ideal muscle mass according to experts’ recommendation.

Steps in Calculating Muscle Mass Percentage

Although there are readily available muscle mass calculator in the web, you can manually solve for your actual lean body weight by percentage equation. All you need is a body fat scale and calculator. Follow these easy steps:
  1. Weigh yourself first using the body fat scale.
  2. Take note of the measurement then subtract it from 100. That is your lean mass percentage.
  3. Convert your answer to its percentage form. Example, 100-25 (body mass) is equal to 75 percent, that is the muscle mass percentage. Divide the muscle mass to 100 to get the percent form. 75/100 is 0.75.
  4. Finally, multiply the percentage to your weight. If you weigh 200 lbs, then 200 *0.75 is 150 lbs. The amount of muscle in your body is 150 lbs.
muscle mass percentage weigh

Conclusion: How to Maintain your Ideal Mass Percentage

We need protein to build muscles. Include lots that in your diet if your planning to increase your lean body mass. Products like eggs, pork, chicken, beans, and yogurt can boost this. Moreover, carbohydrates and healthy fats are also vital in building muscles. A varied diet with lots of veggies and drinking lots of water can go a long way too. Also, don’t forget to get your Vitamin D in your body. It is naturally produced when our body is exposed to sunlight. Just put sunscreen when you do! Avoid muscular imbalances while working out. This occurs when one muscle is stronger than its opposing muscle. A full body workout including cardio, weights, and endurance exercises will help you keep the form of your muscles fit.