Start With the Big One: BMR

BMR (Basal Metabolic Rate) is the energy your body burns at rest. It’s the foundation for your daily calorie needs. Once we layer in your activity level, we estimate your TDEE (Total Daily Energy Expenditure). That’s your daily “budget.”

• If your goal is fat loss: eat slightly below TDEE while keeping protein high and strength training consistent.
• If your goal is muscle gain: eat slightly above TDEE with progressive strength training and adequate recovery.

Skeletal Muscle Mass (SMM): The Real MVP

More muscle means better metabolism, stronger joints, and healthier aging. SMM shows how much contractile muscle you’re carrying, not just “weight.” This number should trend up or hold steady while body fat trends down.

How to improve SMM

• Progressive strength training 2–4 days per week
• Daily protein target set to your body and goals
• Smart recovery: sleep, hydration, deload weeks when needed

Need structure? Our Wellness Profile maps training and protein targets to your actual SMM, not guesses.

Body Fat Mass & Percent Body Fat (PBF)

These two show how much fat you carry in total and as a percentage of your body weight. As PBF drops, we want SMM to hold steady or rise. That’s the sweet spot for health, energy, and performance.

Visceral Fat Level: The Silent Metric Gen X Should Watch

Visceral fat is the fat around your organs. You can’t pinch it, but it matters. Higher levels correlate with blood sugar issues, blood pressure, and cardiovascular risk. This metric is a key reason InBody beats a bathroom scale.

Action plan to lower visceral fat

• 3–4 days per week of strength training
• Walk daily or add low-impact cardio 20–30 minutes
• Dial protein up, rein in ultra-processed snacks and liquid calories
• Prioritize sleep and stress management to reduce overeating triggers

Segmental Lean Analysis: Balance Left to Right, Upper to Lower

Those bar charts for each limb and trunk help us spot imbalances that can limit performance or increase injury risk. If one side consistently lags, we’ll target it with smart programming and unilateral work.

• Upper vs lower: If legs lag, we’ll prioritize lower-body strength and gait work. If trunk lags, we’ll shore up core stability.
• Left vs right: Add single-arm or single-leg progressions to even things out.
• Programming: Track changes scan-to-scan to confirm progress, not just hope for it.

Body Composition History: Trends Beat Single Data Points

One scan is a snapshot. Multiple scans create a story. We focus on direction over perfection: SMM trending up, PBF trending down, visceral fat moving into a better range. That’s health in motion.