You’ve probably heard of the BMI, body mass index, that measures how much body fat versus lean muscle and bone density your body is made up of. It’s called body composition and it’s vital to weight and fat loss success. It also determines the amount of calories we need in a given day since muscle burns more calories and raises metabolism.

There are several ways to measure your body composition, but among the best is a bio-electrical impedance body fat scale. If you’re on a budget many of the current scales have a Bioelectric Impedance Analyzer, two built-in footpad electrodes on the base of the scale that the person stands on. Just as a note: Be sure you’re hydrated when using the scale as dehydration will show up as more fat, and don’t use if you have a Pacemaker.

When starting on a weight/fat loss and fitness plan it is important to figure out what your body composition is so you can set realistic goals. The suggested healthy, body fat percentage for men and women vary so take note:

For Women:

Ages 18 to 39 21% to 33%

Ages 40 to 59 23% to 34%

Ages 60 to 99 24% to 36%

For Men:

Ages 18 to 39 8% to 20%

Ages 40 to 59 11% to 22%

Ages 60 to 99 13% to 25%

I also recommend taking body measurements top to bottom, so you can track fat and inches lost versus weight loss. Try to step on the scale monthly instead of weekly or daily. Since lean muscle is denser and weighs more than fat, the scale will not be an accurate measurement of success.

To increase both your lean muscle and bone density add fitness to your plan. Weight bearing exercises, like resistance training, consistent walking, weights, and cross training will get you to your goals faster and smarter. You’ll be stronger, leaner, more toned, and healthier if body composition is your focus rather than losing weight. So, eat to flush fat and save your muscles from the menu!