Body Composition Explained | Marley Nutrition & Fitness
- Marley Carnes
- Aug 26, 2021
- 4 min read
Updated: Sep 28
Author: Marley Carnes, MS, RDN, CSCS, CF-L2
⚠️ Trigger warning: If you struggle with disordered eating or body image, some of this post may be sensitive.
💛 If you’d like to improve your relationship with food, schedule with one of our Dietitians here. Our team is here to support you!
Why Body Composition Matters
Have you recently joined a nutrition challenge or had a body composition test and now you’re wondering what the numbers really mean?
Maybe you’ve just started your weight loss journey and feel frustrated that the scale isn’t moving as much as you’d like.
Or maybe you’re curious about:
What’s considered a “normal” body fat % for your age
How to set realistic goals for your body composition
Why progress isn’t always about the scale
If so, you’re in the right place.
Success Goes Beyond Numbers
Before getting caught up in body fat %, BMI, or scale weight, it’s important to remember that health is multi-dimensional.
Other markers of progress often matter even more:
✅ Better sleep
✅ Improved energy and stamina
✅ Less stress
✅ Stronger performance in the gym (PRs, endurance, strength gains)
The true win is building health, confidence, and happiness — and doing it in a way that feels sustainable, not miserable. Quick fixes rarely last. The real magic happens when your new habits stick and actually enhance your life.
What Different Body Fat Percentages Look Like
Here’s a chart to give you a reference point for body fat % ranges and what they typically look like physically:
Interpreting Your Results
Understanding your body composition goes beyond just the number on the scale.
Here’s a quick breakdown of the key terms you’ll see on your results:
Body Fat % / Body Fat Mass – The percentage (and pounds) of fat you carry on your body.
Visceral Fat – The fat that cushions your organs. Higher levels increase risk for health concerns.
Subcutaneous Fat – The fat just under your skin — the part you see in the mirror.
Skeletal Muscle Mass – The amount of muscle you have. More muscle = stronger body + higher metabolism.
Basal Metabolic Rate (BMR) – The calories your body burns at rest (if you laid in bed all day).
Setting Goals That Make Sense for YOU
Here’s a tough but important truth: wanting to be extremely lean (like the first few images below) usually requires major sacrifices.
If you want to look and perform like an athlete, you’ll need to eat and train like one. That can mean saying no to pizza night, skipping margaritas at taco Tuesday, or passing on dessert. It’s 100% possible — but not always 100% worth it.
That’s why I encourage you to ask yourself:
✅ What’s my goal really about?
✅ Am I willing to make the sacrifices it will take?
✅ Where’s the balance between the body I want and the life I want to enjoy?
At Marley Nutrition & Fitness, we help you find that sweet spot: a body composition that supports your health and happiness — without giving up everything you love.
Why the Scale Doesn’t Tell the Full Story
It can feel frustrating to be working out harder than ever, only to see your weight stay the same. But that doesn’t mean you’re not making progress!
Often, what’s happening is:
✅ You’re gaining lean muscle (which boosts metabolism)
✅ You’re losing fat (even if the scale isn’t budging)
✅ Your energy, strength, and endurance are improving
That’s why we love body composition scales — they tell a much more complete story.
👉 Check out one of my favorite body composition scales here/below. (Amazon affiliate link)
Other Ways to Track Progress
Scales and numbers are not for everyone — and that’s okay. We always are sensitive to your needs when it comes to body image and weighing on a scale.
There are many other ways to measure change, like:
Body Measurements: Tracking inches around your waist, hips, arms, and thighs (this is what we used in the military to assess changes).
👉 This measuring tape makes it simple to measure accurately at home. (Amazon affiliate link)
Progress Photos: Comparing side-by-side photos every 4–6 weeks.
Performance Goals: Noticing new personal records, faster times, or improved endurance.
How You Feel: Better sleep, energy, mood, and recovery.
Below is a how to guide to taking measurements and your baseline weight.
Want to DIY your own body composition estimate?
Ready to Take the Next Step?
Need help setting realistic goals or interpreting your results?Want an individualized nutrition plan based on your body composition? Curious what your numbers look like?
Every appointment with our dietitians includes an InBody body composition test — and the best part? Most insurance plans cover nutrition counseling as preventative care at no cost to you.
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