What’s The Ideal Muscle Mass Percentage For Men & Women? A Guide To Better Body Composition

Do you want to have a toned body, look more athletic, or build muscle? The key to achieving these goals is to improve your body composition, which means reducing your body fat percentage and building lean body mass (muscle mass).

There are different ways to estimate your ideal muscle mass percentage, including using medical equipment, calculating body fat percentage and measuring certain areas of the body. In addition to looking more athletic, maintaining a healthy muscle mass percentage has several other benefits, such as a reduced risk of age-related muscle loss.

In this blog, we shall discuss the ideal muscle mass percentage, why it can be useful, and how to calculate it.

What Is Muscle Mass & Why It’s Important?
How Do You Calculate Your Ideal Muscle Mass?
What Is A Good Muscle Mass Percentage?
Benefits Of Having Ideal Muscle Percentage
Dietitian’s Recommendation
The Final Say
FAQs
References

What Is Muscle Mass & Why It’s Important?

Our muscles are the engines that allow us to move and release energy in the body. Muscles play a key role in protein metabolism throughout the body by serving as a major reservoir for amino acids to sustain protein synthesis in vital tissues and organs and providing hepatic gluconeogenic precursors.

Muscle refers to the pieces of soft tissue throughout the body, including smooth and skeletal muscle. Muscle mass is the amount of muscle in your body. Ideal muscle mass refers to the ideal mass of your muscles that should be present in your body to stay healthy and fit.

Types of Muscles in the Human Body

The human body is composed of three main types of muscles, each serving a unique function:

Skeletal Muscles: These are the most visible muscles, responsible for voluntary movements like walking, lifting, and posture. They account for about 30–50% of an adult's total body weight and are commonly found in areas like the shoulders, back, and thighs.
Smooth Muscles: These involuntary muscles are found within the gastrointestinal tract, internal organs, and skin, playing a crucial role in processes like digestion and blood flow.
Cardiac Muscles: Unique to the heart, these muscles are responsible for pumping blood throughout the body and operate continuously without fatigue.

Maintaining an ideal muscle mass percentage is important for several reasons, such as:

Body movement
Body strength
Maintaining posture
Supporting joints
Bones stabilisation
Protecting internal organs
Storing nutrients

The ideal muscle mass percentage varies for everyone based on gender, age and fitness level. This percentage denotes the ideal amount of muscle mass that should be present in a person’s body. Depending on your body composition, you may have low or high muscle mass with a low or high body fat percentage.

Also Read: Top 20 Effective Muscle Toning Workouts For Beginners

How Do You Calculate Your Ideal Muscle Mass?

Calculating your ideal muscle mass involves understanding the percentage of lean muscle relative to your total body weight. While there are at-home methods like body composition scales and skinfold calipers, the most accurate measurements come from clinical assessments. These advanced techniques include:

Dual X-ray Absorptiometry (DEXA): A highly reliable scan that measures bone density, fat mass, and muscle mass.
Magnetic Resonance Imaging (MRI): Offers precise images to determine muscle volume and distribution.
Computed Tomography (CT): Often used in medical settings to assess muscle quality and fat infiltration.

These methods provide a clearer picture of your body composition and are especially useful for athletes or individuals focusing on health optimisation.

Here are some ways to calculate your ideal muscle mass percentage at home:

1. Body Mass Calculators

Premium body mass calculators like ToneOp provide a quick and easy way to check if you’re in your ideal body mass range. By analyzing factors like height, weight, age, and gender, these tools help you understand where you stand on your fitness journey. Knowing your ideal body mass can motivate you to make healthier lifestyle choices, track your progress, and achieve your fitness goals.

2. Bioelectrical Impedance Analysis (BIA)

BIA is probably the most cost-effective and simplest way to measure muscle mass. It measures body fat and muscle mass by sending a minute electrical current through the body and measuring the resistance to the current.

Muscle tissue contains more water and conducts electricity better than fat, which is how BIA can estimate the proportion of muscle mass and fat. It is a quick and non-invasive way to calculate muscle mass. It is also available on many home devices, such as bathroom scales.

3. Skinfold Calliper Method

The skinfold calliper method measures the thickness of skinfolds in standardised locations on the body to estimate body fat and lean mass. It's affordable and accessible, but its accuracy depends on the skills of the person doing it.

4. Tape Measurements

Tape measurements measure the body circumference (e.g., waist, hips, arms) to estimate body composition. It's easy and inexpensive but only provides a rough estimate and is less accurate for determining muscle mass or fat percentage.

Additionally, many online calculators and tools claim to do this but are not accurate. At best, they can provide a rough estimate of your body’s muscle mass and fat mass.

Without expensive technology, it is impossible to determine the exact percentage of muscle mass. There are calculators, formulas, and scales that claim to measure muscle mass, but these options have not been proven to be accurate.

However, if you know your body fat mass, you can easily calculate your body muscle mass using this equation:

Muscle Mass = Total body fat mass - 100

Also Read: Top Exercises To Get Fat As Well As A Lean Body By Weight Gain!

What Is A Good Muscle Mass Percentage?

Good muscle mass percentages vary for both males and females, which are as follows:

Ideal Muscle Mass Percentage for Male

Understanding the ideal muscle mass percentage for men is essential for tracking fitness, health, and ageing. Muscle mass tends to decline naturally with age, which is why maintaining it through regular exercise and nutrition becomes increasingly important. Here's a general guideline:

Ages 18–35: 40–44%

Ages 36–55: 36–40%

Ages 56–75: 32–35%

Ages 76–85: Below 31%

Staying within these ranges can help support strength, metabolism, and joint health. Regular resistance training and a protein-rich diet are key strategies for preserving muscle mass as you age.

Ideal muscle mass percentage for men
Age	Muscle mass %
18-35	40-44%
36-55	36-40%
56-75	32-35 %
76-85	< 31%

Ideal Muscle Mass Percentage for Female

Just like men, women also experience a natural decline in muscle mass with age. Knowing the ideal muscle mass percentage for women helps in tracking health, strength, and mobility. Below are the recommended ranges by age group:

Ages 18–35: 31–33%

Ages 36–55: 29–31%

Ages 56–75: 27–30%

Ages 76–85: Below 26%

Maintaining healthy muscle mass through resistance training, balanced nutrition, and an active lifestyle is crucial for improving metabolism, bone density, and overall well-being throughout life

Ideal muscle mass percentage for women
Age	Muscle Mass %
18 - 35	31 - 33 %
36 - 55	29 - 31 %
56 - 75	27 - 30 %
76 - 85	< 26 %

Also Read: Discover The Ideal Weight For Guys: Factors, Strategies & Debunking Myths!

Benefits Of Having Ideal Muscle Percentage

Benefits Of Having Ideal Muscle Muscle Percentage

Maintaining an ideal or greater-than-ideal muscle mass has many benefits:

1. Improved Metabolism

Having an ideal muscle mass means having a suitable resting metabolic rate (RMR), meaning your body burns more calories at rest. This can also help with weight management and fat loss.

2. Better Physical Performance

Having an ideal muscle mass enhances strength, endurance, and overall athletic performance. This is especially beneficial for activities like running, lifting, or sports, where strength and agility are key.

3. Increased Strength and Functionality

With an ideal muscle mass percentage, you can carry out everyday tasks more easily, like lifting, climbing stairs, or carrying groceries.

4. Reduced Risk of Injury

Stronger muscles protect your joints and bones from strain and injury, as they provide better support and stability during movement. Well-developed muscles can also prevent the loss of bone density over time.

5. Improved Posture and Balance

Muscle mass, especially in the core, has a key role in maintaining proper posture and balance, which can reduce fall risk and help you avoid injuries.

Also Read: Get Fit With These 4 Best Core Strengthening Exercises For A Solid Workout Regime!

6. Healthier Body Composition

Having the right balance of muscle and fat contributes to optimal body composition, lowering the risk of obesity-related conditions like diabetes, heart disease and metabolic syndrome.

7. Slower Ageing Process

Maintaining muscle mass is crucial in combating sarcopenia (muscle loss with age). Strong muscles help with mobility, reduce the risk of falls, and enhance quality of life as you age.

Dietitian’s Recommendation

As a dietitian, I recommend incorporating physical activity and maintaining lean body mass through strength training and proper nutrition. Adequate protein intake can have a positive impact on overall health and well-being throughout life.

Dt. Lavina Chauhan

The Final Say

Muscle mass is the total amount of muscle in your body. In general, the more muscle you have, the less prone you are to injury, chronic disease, and premature death. Muscle mass also indicates physical functions, including mobility and balance. Calculating muscle mass is difficult, and the most accurate methods are expensive.

FAQs

1. What are the best exercises for gaining muscle mass?

Resistance training exercises, including weight lifting, bodyweight exercises, and resistance bands, are highly effective for building muscle mass, but they need to be combined with a high-protein diet.

2. What does lean muscle mass mean?

Lean muscle mass refers to the total weight of muscle in the body, excluding fat. It includes muscles, tendons, and the water content in muscle tissue.

3. What is a good measure of muscle mass?

A good measure of muscle mass is lean body mass, which estimates the amount of muscle tissue in the body, excluding fat. Methods like DEXA scans, BIA, or MRI offer more accurate and detailed assessments of muscle mass.

4. What is the ideal muscle mass percentage?

The ideal muscle mass for men typically ranges from 40-50% of total body weight, and for women, around 30-40%.

References

About ToneOp Fit

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.