2025 Muscle Mass Percentage Averages: How to Calculate Your Muscle Mass and Why It Matters

Measuring muscle mass precisely can be challenging due to various influencing factors, but recent studies offer valuable insights into average muscle mass percentages across different age groups.

Your total body weight consists primarily of two components: body fat and lean body mass.

While many people use "lean body mass" and "muscle mass" interchangeably, they are distinct. Lean body mass includes muscle tissue, skin, bones, water, and organs.

Muscle mass specifically refers to the weight and volume of smooth muscle tissue in your body, encompassing skeletal, smooth, and cardiac muscles. Typically, when discussing muscle mass, the focus is on skeletal muscle, which controls movement and posture.

Skeletal muscle is essential for mobility, balance, and strength, and maintaining it becomes increasingly important as you age.

Read on to explore average muscle mass percentages, recommended targets, and effective strategies to build and preserve muscle.

Muscle Mass Percentage Averages Chart

Because muscle mass varies with height, diet, ethnicity, and fitness level, exact measurement is complex.

Currently, no universal guidelines specify ideal muscle mass percentages, but on average, skeletal muscle constitutes about 40% of total body weight.

A 2000 study analyzing 468 adults provides a useful reference for muscle mass percentages by age group. Although further research is needed, these figures offer a helpful benchmark.

Average Muscle Mass Percentage for Men

Average Muscle Mass Percentage for Women

How to Calculate Muscle Mass Percentage

Accurately determining muscle mass percentage typically requires advanced and costly technology such as:

• Magnetic Resonance Imaging (MRI)
• Dual-Energy X-ray Absorptiometry (DEXA)
• Computed Tomography (CT) scans
• Ultrasound
• Bioimpedance Analysis
• D3-Creatinine Dilution

Imaging techniques are considered the gold standard for muscle mass measurement, though results can vary between methods.

For example, a 2023 study comparing D3-creatinine dilution with MRI found discrepancies ranging from 0.62 kg less to 13.47 kg more muscle mass estimated by D3-creatinine.

Alternative Methods to Assess Muscle Mass

Healthcare providers often assess body composition to estimate muscle mass, which includes evaluating proportions of muscle, fat, bone, and water.

At-home or gym-based options include:

• Hydrostatic Weighing
• Body Fat Scales
• Waist and Hip Measurements
• Skinfold Calipers
• Online Calculators

While less precise than clinical tools, these methods provide useful approximations.

Consult a healthcare professional for personalized recommendations on muscle mass measurement based on your budget and goals.

Is Higher Muscle Mass Better?

Maintaining higher muscle mass is generally beneficial for health.

Starting around age 40, people experience sarcopenia—an age-related decline in muscle mass, strength, and function—leading to up to an 8% muscle loss per decade.

Sarcopenia increases risks of falls, injuries, metabolic diseases, and premature death.

Low skeletal muscle mass is linked to conditions such as:

• Diabetes
• Cardiovascular Disease
• Chronic Liver Disease
• Kidney Failure
• Obesity
• Osteoporosis
• Post-Surgical Complications
• Higher Mortality Risk

Building and preserving muscle improves metabolism, physical ability, and overall quality of life.

Emerging research also suggests muscle health may support cognitive and psychological well-being, though more studies are needed.

Potential Challenges of High Muscle Mass

Individuals with above-average muscle mass might face difficulties finding well-fitting clothing and require higher calorie intake, which can be costly.

Some report reduced flexibility or agility, but targeted training can address these concerns.

Effective Ways to Gain Muscle Mass

Exercise

Strength training or resistance exercises are the most effective methods to increase muscle mass. These exercises challenge muscles by working against resistance.

Options include:

• Bodyweight exercises like push-ups
• Resistance bands
• Free weights such as dumbbells or household items
• Weight machines
• High-Intensity Interval Training (HIIT)
• Pilates

The Physical Activity Guidelines for Americans recommend adults perform strength training targeting all major muscle groups at least twice weekly.

If unsure where to start, consult a doctor or personal trainer for a tailored program.

Nutrition

A balanced, nutrient-rich diet fuels muscle growth and repair.

Protein intake is crucial; it should comprise 10% to 35% of daily calories depending on activity level.

High-protein foods include:

• Beef
• Poultry
• Fish
• Eggs
• Beans
• Nuts

Complex carbohydrates support energy needs, especially during intense training, while healthy fats, vitamins, and minerals aid muscle health.

Limiting ultra-processed foods and focusing on whole foods like vegetables and eggs promotes optimal muscle function.

Summary

Muscle mass, a key part of lean body mass, plays a vital role in reducing injury risk, chronic disease, and mortality while enhancing mobility and balance.

Though precise measurement is costly and complex, understanding your muscle mass relative to body fat provides valuable health insights.

For practical fitness assessment, tracking body fat percentage is often more accessible.

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