The Trap of the Scale
1kg of muscle and 1kg of fat weigh the same but occupy different volumes. Muscle is denser, so it takes up less space. That's why, at the same weight, a person with more muscle looks slimmer.
What Body Composition Is Made Of
- •Body fat: energy storage, hormone regulation
- •Muscle mass: sets metabolic rate, shapes the body
- •Water: 50-60% of body weight
- •Bone/organs: baseline mass
Healthy Body Fat Percentages
| Group | Body fat |
|---|---|
| Men, ideal | 10-20% |
| Men, obese | 25% and above |
| Women, ideal | 18-28% |
| Women, obese | 32% and above |
Improving Body Composition
- •Strength training: 2-3 times a week to keep or add muscle
- •Protein: 1.2-1.6g per kg of body weight
- •A reasonable deficit: 500kcal or less
- •Enough sleep: 7-9 hours
- •Cardio: reduces body fat
💡
Track waist circumference, body fat percentage, and muscle mass rather than weight. A monthly body composition scan is a good rhythm.
“The goal isn't a lighter body — it's a healthier one.”
Sources · Korea Ministry of Food and Drug Safety food composition database