A medical provider may use other methods to determine the makeup of your body — from MRI (magnetic resonance imaging) to a DEXA scan (bone density test) to bioelectrical impedance (using a small electrical current to measure the difference in electrical conductivity between the body's muscle and fat tissue).
MALE BODY FAT PERCENTAGE: 5% – 9%
Around this level, all of your muscles will show noticeable definition and clear vascularity in most muscles. There will be a pretty clear distinction between each muscle. Even the abs will show vascularity at the lower end of this spectrum.
“Generally speaking, an average adult male has 18 to 24 percent of total body weight as fat mass, while an average female has 25 to 31 percent. Athletes' body fat percentages can be much lower, somewhere between 6 percent and 13 percent for men and 14 to 20 percent for women.”
The answer here is neither — a pound of fat vs a pound of muscle weighs exactly the same. However, if you were to ask 'Is muscle denser than fat?,' then the answer is yes. While muscle doesn't weigh more than fat, it does have more volume. Muscle mass is leaner and more compact in comparison to fat.
However, BMI cannot differentiate between body fat and muscle mass. This means there are some exceptions to the BMI guidelines: Muscles – body builders and people who have a lot of muscle bulk will have a high BMI, but are not overweight.
In general, weight gain from fat will result in a softer appearance, while weight gain from muscle will leave you looking leaner and feeling stronger. The most accurate way to assess any change in your body composition is through body composition testing.
Below 18.5: Underweight. 18.5 – 24.9: Healthy Weight. 25.0 – 29.9: Overweight. 30.0 and above: Obesity.
Muscle is denser than fat, meaning a kilogram of muscle takes up less space in your body than a kilogram of fat. So, even if you gain muscle and your weight on the scale increases slightly, you can appear slimmer and more toned.
The most accurate way to tell if you've gained muscle is to get your body fat percentage tested. You can do this by getting a DEXA scan or taking a hydrostatic body fat test (where you're submerged in water while sitting on a scale).
A few people have high BMIs but don't have much body fat. Their muscle tissue pushes up their weight. Kahan points to very muscular people, like football players or body builders. “Their BMI shows up pretty high, and yet their body fat is actually pretty low," Kahan says.
With lower subcutaneous fat, muscle bellies look rounder, proportions become more pronounced, and overall aesthetics enhance—creating the illusion of a bigger physique.
10-15% for males and 23-30% for females supports optimal muscle growth. Being too lean can affect energy, performance, and testosterone levels. Strength and training gains are often better with slightly higher body fat. Stay focused on muscle gain, not just visual aesthetics or leanness.
🤔From 30% To 15% Body Fat | How Much Time? 🔑Short answer: Between 20-40 weeks (5 to 10 months) for most people that fully commit. The exact timeframe depends on your goals and past experiences with fat loss. If you just want to maintain muscle, you can push a bit harder and realistically get it done in 5-6 months.
Since dense muscle tissue takes up less space than fat, it's possible you may weigh the same (or even more) yet appear slimmer than another person with the same weight, a similar height and frame because of the difference in your body composition.”
Working out can cause short-term weight gain as your muscle mass increases. Post-workout inflammation may cause temporary weight fluctuations. Workout plateaus, supplement use, and dietary changes can also stall your weight-loss efforts. Try not to obsess over the number on the scale.
The Scale is Going Up
Muscle growth is often slow and gradual, even if your training is on point. You might not see your biceps pop right away. The first sign that you're building muscle may be an increase in body weight. The number on the scale goes up because muscle tissue is denser and heavier than fat.
Too many starchy carbohydrates and bad fats are a recipe for that midsection to expand. Instead, get plenty of veggies, choose lean proteins, and stay away from fats from red meats. Choose healthier fats in things like fish, nuts, and avocados. Even a moderate cutback on carbs (grains, pasta, sugars) can help, too.
Earlier research has found that the most desired BMIs are approximately 18-20, considerably below the average or typical values of young women in well-fed populations.
The Centers for Disease Control and Prevention provide the following ranges for BMI values for adults: Underweight: Less than 18.5. Recommended: 18.6 to 24.9. Overweight: 25.0 to 29.9.