Have you ever concerned about the relationship between your body weight and your workout effect? Have you ever try made up your mind to lose weight, and you might start to force yourself to go jogging, go swimming, go to the gym, or even barely eat or drink nothing. And then find out nothing happened but feeling extremely exhausted. Then you might find it hard to insist and then just give up.

Seriously, it’s time to stop trying to lose weight like this anymore. It’s not a scientific or healthy way to do so.

To fully evaluate your health condition, more index should be involved to get a more actual healthy and physical status.

Instead of just staring at the number of body weight, focusing on body composition data will be more effective. In this way, you will know your physical condition more comprehensively. You can arrange your training plan and meal structure more specifically. To better accomplish your fitness goals.

To better achieve a fitness goal, what body composition data should be paying attention to?

Body weight and BMI (Body mass index)

How to calculate whether your body weight is high or low for you? There is an important index for reference.


Body mass index (BMI) is a neutral and reliable indicator to evaluate your health status between body weight and height.


w = body weight(kg)

h = height (m)

BMI Classification:
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater

For example, if someone is 60kg in weight and 1.7m in height, then the BMI will be


And the BMI Categories will be evaluated as “normal weight”.

However, BMI is simply related to weight and height, but not other comprehensive data.

Therefore, BMI could be used as a preliminary and simple numerical measure of your thickness or thinness status for reference.

Body fat and body muscle

Except for body weight and BMI, there are 2 main systems which are “body fat ” and “muscle” would affect body weight and health status. Since body fat mass is a store for energy that has not been consumed. Muscle and other structures are mainly for energy consumed and maintain your body function.

Energy Storage System: Body fat related index

Body fat percentage

Body fat rate = (body fat weight / body weight) * 100%.

Body fat can be found in muscle tissue, under the skin (subcutaneous fat*), or around organs (visceral fat*).

Body fat is essential for maintaining body temperature, cushioning joints and protecting internal organs.


*Subcutaneous fat

Subcutaneous fat percentage is the ratio of subcutaneous fat stored in your skin to your body weight.


*Visceral fat

Visceral fat data will be indicated by a rating level. Visceral fat is located deep in the core abdominal area, surrounding and protecting the vital organs.


Evaluation Female Male
Essential fat 10% – 13% 2% – 15%
Athlete 14% – 20% 6% – 13%
Fitness 21% – 24% 14% – 17%
Acceptable 25% – 31% 18% – 24%
Obese Over 32% Over 25%


Excessive body fat may increase the risk of diseases like heart disease, diabetes, high blood pressure, stroke, etc.

Insufficient body fat may probably lead to osteoporosis, irregular periods in women and possible infertility.

It’s important to track your body fat percentage. And it’s helpful for health if you can figure out how exactly fat tissue is excess or short of.

Then you can try increasing/decreasing body fat by dietary structure adjustment or physical exercise to keep your body fat within a healthy range.


Energy expenditure system: Muscle related index

Fat-free body weight

Fat-free body weight is all other weights except your body fat weight.

Contrary to body fat, fat-free body mass is the main energy consumer of your body. These tissues are essential for maintaining your physical function properly.

Muscle tissue is the major component among the fat-free mass. The other fat-free mass is made up of tendons, bones, ligaments, connective tissue, blood, nerves, inner organs, etc. Basically, they will be shaped after grown up, normally your bone/organ/tendons/blood would not get obvious changes during your whole life. Whereas muscle mass could be changed by physical activity like workout training.

Therefore, muscle mass is an essential factor which will affect your body weight.


Muscle mass

Muscle mass is essential for supporting and protecting your bones, tendons, and ligaments. Strong muscles are also helpful in improving your performance of the daily activity.

Since muscles play the most important role in energy consumption, to increase the muscle mass would be helpful to improve your body consuming.

That is to say, more muscle helps burn more calories. So if your muscle mass is adequate, you can eat more and don’t have to worry about gaining weight. And you will look fitter and get a high workout performance with muscles.


Skeletal Muscle

Skeletal Muscle is essential for your body movement, which is attached to bones by tendons.

Unlike smooth muscle and cardiac muscle, skeletal muscle could be voluntarily controlled by yourself.

You can increase muscle mass by training your skeletal muscle. Tracking the long-term trend of your skeletal muscle mass would effectively reflect your workout and diet control progress.



Basal metabolic rate is an estimated index of your energy consumption which is needed to keep all your body functioning under a neutral environment. The functioning includes breathing, blood circulation, controlling body temperature, cell growth, brain and nerve function, and muscles contraction.

That is to say, your body would consume at least a certain amount of energy even you literally do nothing. So you can try improving your BMR by training your muscle, which is the most controllable consumption engine in your body to faster your daily energy consumption.


Body water

Body water is an important component in your body, and your body is approximately 45%-60% consist of water. Body water is contained in muscle, organ tissues, blood, bones and more. It’s important to keep yourself hydrated to regulate the internal body temperature, strengthen your muscles and moisturize your skin. Body water will lose by several activities like breathing, sweating…

It is necessary to drink water at least 2 liters per day to compensate for the loss of body water and maintain the fluid balance especially if you do sports regularly. It is not only for keeping your body functioning well, but also for fastening your body water circulation to clean your body from waste and toxins substance.



Proteins are large, complex molecules that play many critical roles in the body. It plays an essential role in muscle, organs, bone, skin, hair, and virtually every other body part or tissue.

Intake adequate protein is helpful for muscle gaining and other tissues strengthen.


Body age

Body age is an evaluated age result to reflect your body condition. If your body age is much higher than your actual age, then you should pay attention to it. This index is a reference for you to consider if you need to change your lifestyle to keep you healthier like eating healthier, exercising regularly and caring about your mental health and so on.


Bone mass

Bone is a living, growing tissue. As the age changes, bone data is also different. During youth, your body makes new bone tissue faster than it breaks down older bone.  

In young adulthood, bone mass is at its peak; after that, bone loss starts to outpace bone growth, and bone mass decreases. But it’s a long and very slow process that can be slowed down even more through calcium-rich diets and weight-bearing exercise.

Tracking your bone mass changes over several years is important. It can help to remind you to maintain healthy bones by exercising frequently and consuming a calcium-rich diet.



If you want to look better (be slimmer or stronger) in a more effective and healthier way, just staring at your body weight is not enough.

Pay attention to your body composition trend, knowing your body fat and muscle tissue condition will be more important and effective.

And at the same time, you need to balance your diet and nutrition intake according to your comprehensive body condition.

For example, after knowing you are insufficient of muscle, you could intake more protein like beef, egg or any other food which is beneficial for muscle growth. At the same time, you need to do the aerobic exercise like weight lifting to help muscle growth.

Or if your body fat is too high, you might need to control the calories intake according to your BMR. And do cardiovascular exercise to consume the exceeded energy.

How to conveniently track all these body composition data?

An accurate and user- friendly body fat scale would be helpful.

INNObeta Fitfy could be your practical fitness buddy that meets all your need.

*Applies the advanced BIA &Dual Frequency technology to offer an accurate result.

*Easily operated: Auto-connect via Bluetooth and auto calibrate, analyze all the result of your body composition data within 5 seconds.

*Bluetooth and App Support offer an intuitive long-term tracking of your 13 body index mentioned above.

*Not only the composition data, but there is also detailed health status indication regarding different index for reference. The database comes from millions of medical certificated testing results worldwide.

Hope you enjoy your fitness journey.


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