Your skeletal muscle mass is like the framework that holds you strong, literally. Comprising 30 to 40% of your total body weight, these muscles connect to your bones, enabling a wide range of movements and functions.
Unlike involuntary muscles, skeletal muscles are under your control; you decide how and when they work. Skeletal muscle mass frequently receives less attention than it merits despite its vital role.
What precisely is skeletal muscle mass, then? In a nutshell, it is the weight of the muscles that are connected to your skeleton and provide support and mobility.
It can be difficult to figure out your ideal skeletal muscle mass with the abundance of calculators available. However, our straightforward skeletal muscle mass calculator will help you find your ideal range. Additionally, we'll provide insights on skeletal muscle mass, tips to calculate it, and information on the skeletal muscle mass normal range in kg.
Table Of Contents
- What Is A Normal Skeletal Muscle Mass?
- How Do I Calculate My Skeletal Muscle Mass?
- How Much Skeletal Muscle Should I Have in kg?
- Expert’s Advice
- The Final Say
- FAQs
- References
What Is A Normal Skeletal Muscle Mass?
Skeletal muscles account for 30 to 40 per cent of your total body weight and comprise the majority of your muscles. A vital component of the musculoskeletal system, skeletal muscles support body weight and allow movement by coordinating with bones, tendons, and ligaments.
Skeletal muscles can be voluntarily moved, unlike smooth muscles and the heart. They are connected to bones by tendons, a tough connective tissue. The muscles in the shoulders, hamstrings, and abdomen are examples of skeletal muscles.
It’s important to know the difference between skeletal and normal muscle mass. To say, skeletal muscle mass concentrates solely on voluntary muscles, whereas general muscle mass encompasses all muscle tissues in the body, including heart and smooth muscles.
Skeletal Muscle Growth and Adaptation
Exercise, especially resistance or strength training, can cause skeletal muscles to grow larger, a phenomenon known as hypertrophy. This happens when the size of skeletal muscle fibres and several myofibrils, which are the contractile units of muscle cells, increase.
Skeletal muscles respond to strength training by strengthening and repairing themselves. This adaptation is driven by:
- Mechanical stress
- Metabolic stress
- Muscle damage
These elements promote the synthesis of muscle proteins, which aids in muscle growth. Skeletal muscle is distinct from other muscle types in that it can be voluntarily controlled and modified through training.
For general health, it is essential to understand skeletal muscle mass, particularly in ageing populations where muscle loss may be an issue. Skeletal muscle mass can be maintained and increased with the right diet and exercise.
Also Read: Fat Mass Vs. Muscle Mass: Meaning, Comparison And Ratio
How Do I Calculate My Skeletal Muscle Mass?
Skeletal muscle mass can be calculated through various methods, ranging from advanced medical scans to simple home calculations.
For a simple at-home estimation, you can use the following skeletal muscle mass calculator formula:
Step-by-Step Skeletal Muscle Mass Calculation
Formula:
Skeletal Muscle Mass (SMM): Total Lean Mass X Skeletal Muscle Percentage |
Steps to Calculate Skeletal Muscle Mass:
1. Measure your total body weight (in kg or lbs).
2. Determine your body fat percentage, which can be estimated using:
- ToneOp Fit’s Online body fat percentage calculator
- A BIA scale (Bioelectrical Impedance Analysis)
- Skinfold calliper tests
3. Calculate your lean body mass (LBM):
Formula: Total Body Weight - (Total Body Weight × Body Fat Percentage)
- Example: If you weigh 70 kg and have 20% body fat →
- 70 kg - (70 × 0.20) = 56 kg lean body mass
4. Estimate your skeletal muscle percentage, which is typically 50-55% of lean body mass.
Example: If your lean mass is 56 kg and skeletal muscle percentage is 52% →
- 56 kg × 0.52 = 29.12 kg skeletal muscle mass
Some of the most accurate methods include:
- DEXA Scan (Dual-Energy X-ray Absorptiometry) – A highly precise medical test for body composition analysis.
- Bioelectrical Impedance Analysis (BIA) – A commonly used method in fitness scales that estimates muscle mass by measuring electrical resistance.
- Caliper Tests – Measures skinfold thickness to estimate body fat and muscle composition.
- MRI or CT Scans – Advanced imaging techniques for precise skeletal muscle mass evaluation.
Normal Skeletal Muscle Range
Age, sex, and level of physical activity are some of the variables that affect the normal range of muscle mass. Because of hormonal differences and body composition, men typically have more muscle mass than women; in younger age groups, the average values are about 33 kg for men and 21 kg for women. As people age, especially after the fifth decade, their muscle mass tends to decline.
Age Group | Average Skeletal Muscle Mass (kg) | |
Women | Men | |
18-39 | Approximately 21 kg (range: 18-24 kg) | Approximately 33 kg (range: 28-38 kg) |
40-59 | Approximately 18-22 kg | Approximately 30-35 kg |
60-79 | Approximately 15-20 kg | Approximately 25-30 kg |
Also Read: 7 Benefits Of TDEE Calculator To Track Total Daily Energy Expenditure & Formulas To Use It!
How Much Skeletal Muscle Should I Have in kg?
Research suggests that a healthy adult male typically has around 33 kg of skeletal muscle mass, while a healthy adult female has approximately 21 kg.
However, these numbers can vary based on factors like age, height, and activity level. This means there is no single "ideal" skeletal muscle mass; instead, it depends on individual characteristics.
Key Points to Remember:
- Gender Differences: Men naturally have a higher percentage of skeletal muscle mass compared to women.
- Age Factor: As people age, muscle mass tends to decline, so the "healthy" range may be lower for older individuals.
- Importance of Body Composition: Focusing only on muscle mass in kilograms without considering body fat percentage can be misleading. A well-balanced body composition is crucial for fitness and health.
Also Read: Get The Best Macros Calculator For Weight Loss & Reducing Body Fat Healthily!
Expert’s Advice
A good skeletal muscle mass depends on several factors, including health, age, height, and weight. The optimal muscle mass contributes to good health without compromising mobility or increasing the risk of injury. It's not just about having large muscles; rather, it's about achieving a balanced body composition that supports your lifestyle and physical needs.
To maintain a healthy body composition, I recommend the following practices:
- Exercise Regularly: Engage in strength and resistance training to build and maintain muscle mass. Enrol in ToneOp Fit’s Home Workout Plan to exercise in the comfort of your home under expert guidance.
- Eat Healthy Foods: Focus on a balanced diet with appropriate calorie and macronutrient intake tailored to your body and goals.
- Stay Hydrated: Adequate hydration is essential for muscle function and recovery.
- Manage Stress: Reducing stress helps maintain hormonal balance, which is crucial for muscle health.
- Sleep Well: Adequate sleep is vital for muscle repair and growth.
Health Expert
Lavina Chauhan
The Final Say
Building and maintaining skeletal muscle mass isn’t just for athletes; it’s the key to strength, mobility, and good health. Every step, lift, and stretch depends on it.
Understanding your skeletal muscle mass's normal range in kg helps you track progress and make informed choices. With the skeletal muscle mass calculator, you get clarity, not confusion. Train smart, fuel right, and let your muscles do what they do best—keep you strong.
FAQs
1. Can you gain skeletal muscle?
Yes! Skeletal muscle grows through hypertrophy, which happens when you challenge your muscles with strength training. Resistance exercises like weightlifting create microscopic tears in muscle fibres, which then repair and grow back stronger. Proper nutrition, especially protein intake, is also essential for muscle gain.
2. Is the weight of skeletal muscles the same as lean body mass?
No, they are different. Lean body mass (LBM) includes everything in your body except fat, such as muscles, bones, organs, and water. Skeletal muscle mass (SMM) is just the weight of muscles attached to your bones, which accounts for about 30-40% of your body weight.
3. How do you reduce skeletal muscle?
If your goal is to lose skeletal muscle mass, you would need to decrease strength training and reduce protein intake. Extended cardio workouts (like running long distances) combined with a caloric deficit can also lead to muscle loss. However, this is not generally recommended unless medically necessary.
4. How do you measure skeletal muscle at home?
The most common way to estimate your skeletal muscle mass at home is by using a bioelectrical impedance analysis (BIA) scale. These smart scales send a small electrical current through your body to estimate muscle, fat, and water percentages. Alternatively, online skeletal muscle mass calculators can give an estimate based on height, weight, and body composition ratios.
5. Why is my skeletal muscle low?
Low skeletal muscle mass can be due to ageing (sarcopenia), inactivity, poor nutrition, chronic illnesses, or conditions that affect protein synthesis. If you experience muscle weakness or unintentional muscle loss, it’s a good idea to consult a doctor or nutritionist.
6. Is 90% skeletal muscle mass good?
No, a 90% skeletal muscle mass reading is unrealistic and likely inaccurate. Even elite athletes have about 45-55% skeletal muscle mass at most. A normal range for healthy adults is 30-40% of total body weight.
7. Is too much skeletal muscle mass bad?
Yes, excessive skeletal muscle can strain your joints, increase metabolic demands, and put pressure on your heart. Strength is great, but balance is essential. If excess muscle is not controlled, it can cause stiffness, decreased flexibility, and even cardiovascular stress.
References
- https://hoagexecutivehealth.com/exercise-physiology/understanding-skeletal-muscle-mass/
- https://my.clevelandclinic.org/health/body/21787-skeletal-muscle
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7012897/
- https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.2.465#:~:text=MRI%20skeletal%20muscle%20mass%20
- https://www.fatcalc.com/mm
- https://www.dexamelbourne.com.au/blog/understanding-lean-body-mass-and-skeletal-muscle-mass-key-factors-for-body-composition-analysis/
- https://tryfittrack.com/blogs/health-fitness/skeletal-muscle-vs-muscle-mass
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