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Muscle mass is a component of lean body mass, which also includes water, bones, organs, and other elements. There are several methods to measure muscle mass, each with its advantages and drawbacks. The cheapest and simplest method is bio-impedance, which uses electrical currents to estimate body fat percentage and, by extension, lean body mass. However, this method is not the most accurate. More precise methods include computed tomography (CT), magnetic resonance imaging (MRI), DEXA scans, and ultrasound analysis. These methods can provide detailed information about muscle architecture and body composition but may be costly or inaccessible to some individuals.
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What You'll Learn
Using a body fat scale
Body fat scales are a useful tool to measure your muscle size and overall body composition. They are easy to use and can be done at home. Body composition scales have been used in clinics for years to assess whether patients are carrying excess body fat. They are now available for home use.
Body fat scales work by sending a small electrical current through the body from the base of the scale. This current flows through matter at different speeds, allowing the scale to calculate the volume of each element within the body. The sensors in the scale measure the level of resistance that the current met as it travels back through your other leg. Greater body resistance means a higher fat percentage as fat contains less water than muscle, so it is more difficult for a current to travel through it.
Body fat scales offer metrics beyond weight, including body fat percentage, muscle mass, bone density, body water percentage, and more. They can be a good way to track your body composition over time and monitor your progress. However, they are not always accurate and are affected by factors such as hydration status, age, gender, and height. It is important to note that body fat scales should not be the only method used to determine a healthy body weight.
When using a body fat scale, it is recommended to use the scale at the same time every day and ensure you are well-hydrated. Avoid using the scale after consuming caffeine or alcohol, and always read the instruction manual as there may be safety warnings for certain individuals.
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Magnetic resonance imaging (MRI)
The process involves passing an electric current through coiled wires to generate a temporary magnetic field in the body. A transmitter/receiver in the MRI machine then sends and receives radio waves, which are used by the computer to create digital images of the scanned area. The resulting images are analysed to calculate SM. This is done by measuring the axial cross-sectional muscle area from a series of images of the torso and limbs taken at regular intervals (gaps) between the lower neck and ankles. The total cross-sectional volume is then calculated and converted to SM by multiplying the total muscle volume by 0.00104. The most common analysis technique involves using images with 10 mm slice thicknesses and 40 mm slice intervals along the length of the body.
MRI is also used to assess muscle volume and hypertrophy, particularly in the knee and thigh muscles. It can detect changes in muscle volume in response to resistance training. Furthermore, MRI is useful in the assessment of adipose tissues and muscle composition, as it provides good soft tissue resolution and a clear contrast between fat and water. This makes it ideal for body composition profiling (BCP), which describes the composition and distribution of muscles, adipose tissue, organs, bones, and blood in the body.
It is important to note that MRI has some limitations. It is a time-consuming process, both in acquiring and analysing images. Additionally, the magnetic field of the MRI can affect metal implants and impact the function of devices such as pacemakers and insulin pumps, so it may not be suitable for everyone.
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Ultrasound analysis
Ultrasound provides a direct measurement of muscle thickness, producing valid and reliable results as long as standard procedures are followed. The probe is located at predetermined positions on the muscle, for example, the midpoint of RF is standardized based on the height of the person being scanned. The scanned thickness of a muscle can transiently increase both during and post-exercise, so for consistent results, the assessment must be taken pre-exercise when the client is fully rested and recovered.
Ultrasound has been found to be a useful tool for evaluating and monitoring muscle mass in patients with muscle loss in the intensive care unit (ICU). It has also been used to measure muscle thickness in the forearm, thigh, and lower extremity, and can be used to predict clinical outcomes such as functional capacity, length of stay, readmission, and survival.
Ultrasound can detect changes in muscle size over time, with research showing it is capable of detecting changes after 2-3 weeks of training, depending on the mode, intensity, and duration of exercise. Follow-up scans can be repeated at similar intervals. Ultrasound is also useful for diagnosing sarcopenia, with studies showing that ultrasound measurements of muscle thickness in the calf and thigh can indicate muscle loss.
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Computed tomography (CT)
CT-derived measures of muscle mass and myosteatosis have been associated with adverse outcomes in many populations, including older adults. The use of CT for research on muscle in older adults is becoming more common due to its ability to measure muscle quality (e.g., myosteatosis) and muscle mass. CT can also be used to measure fat infiltration in skeletal muscle and liver, producing high-resolution images with consistent tissue CT numbers within the image dataset.
CT imaging is a key diagnosis tool for cancer patients, as it can be used for follow-up diagnosis and treatment monitoring. A typical imaging technique in cancer cachexia is the analysis of a single CT at the level of L3, which allows for the determination of muscle volume, density, and intramuscular adipose tissue, as well as the volume of subcutaneous and visceral fat.
CT has several advantages over other imaging techniques, such as magnetic resonance imaging (MRI). CT is faster, more widely accessible, and cheaper than MRI. Radiation exposure of the arms or legs is low (<0.5 mSv), while volumetric muscle measurements of the trunk are associated with higher exposure.
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Bio-impedance
Bioelectrical Impedance Analysis (BIA) is a method for estimating body composition, specifically body fat and muscle mass. It involves passing a weak electric current through the body and measuring the voltage to calculate the body's impedance (resistance and reactance). Different tissues in the body allow the electrical current to travel at different speeds due to their varying water content and electrical conductivity. Fat is more resistant than muscle or water, so a higher resistance corresponds to a higher body fat percentage.
BIA is often used in geriatric clinics to assess muscle mass and physical performance in older adults and can aid in the diagnosis of sarcopenia. It is also used in research on group body composition and in commercial gyms. However, BIA has limitations and is not considered highly accurate. It may be less accurate in individuals with obesity or dehydration, and factors such as ethnicity, glycogen levels, and meal timing can influence the results.
The accuracy of BIA measurements depends partly on the quality of the device. More advanced BIA devices that use multiple frequencies or bioimpedance spectroscopy (BIS) have shown a high correlation with DXA scans when measuring body fat percentage. However, even with these advanced devices, the improvement in accuracy is only marginal.
If you are seeking to accurately determine your lean muscle tissue composition, it is recommended to opt for a DEXA scan instead of BIA. DEXA scans are considered more accurate and reliable for assessing body composition, particularly in individuals with more extreme body compositions, such as greater muscle mass or leanness.
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Frequently asked questions
You can use a body measurement tape to measure your muscle size at home. Measurements should be taken in an unflexed state and before a workout. Keep your feet together, relax your muscles, and stand up straight.
The most accurate way to calculate muscle mass percentage is to use magnetic resonance imaging (MRI). An MRI uses strong magnets to take an image of your muscles. However, it is very expensive and not a practical choice.
Body fat scales use bioelectrical impedance to estimate body fat. It sends an electrical current through your body and since fat conducts less electricity than muscle, the current can measure how much body fat you have.
The cheapest way to measure muscle size is through bio-impedance. However, it is also the least accurate way.
CT determines the cross-sectional distribution of the X-ray absorption coefficient, which after normalization to the absorption of air and water is called the CT value and is measured in Hounsfield units (HU). CT slices of predefined width can be analysed for different tissues, using manual segmentation or automated software.
