BMI vs Body Fat Percentage
Which One Truly Reflects Your Health?
Weight loss is a common goal for those pursuing a healthier lifestyle—but if you’ve ever stepped on the scale after weeks of clean eating and consistent exercise, only to feel discouraged, you’re not alone.
The truth?
The scale doesn’t always tell the full story. And neither does your BMI.
What Is BMI?
BMI (Body Mass Index) is a calculation based on your height and weight. It was designed as a quick and easy way to categorize individuals as underweight, normal weight, overweight, or obese.
It replaced the outdated height-weight charts in medical offices—but BMI doesn’t account for what your weight is actually made of. It can’t tell the difference between fat and muscle, water or bone. That’s where body fat percentage (BFP) comes in.
Why Body Fat Percentage Is More Accurate
Body fat percentage measures how much of your total weight is fat versus lean mass (muscle, water, bones, etc.). While having some fat is essential, too much—especially around the midsection—can increase the risk of:
Type 2 diabetes
Cardiovascular disease
Inflammation
Premature death
A large study of over 50,000 middle-aged and older Canadians (published in 2016) found body fat percentage to be a much stronger predictor of health risks and life expectancy than BMI.
Weight Loss ≠ Fat Loss
Here’s the key:
Successful, healthy weight loss should focus on losing excess fat, not just shedding pounds.
When you gain muscle—especially if you’re lifting weights or doing resistance training—you may gain weight even while becoming leaner and healthier. That’s because muscle weighs more than fat, but takes up less space. The result? A tighter, stronger, more efficient body… even if the number on the scale goes up.
This is why body composition analysis is so powerful.
The Better Way to Track Your Progress
At Selina’s Therapy Center, we use a medical-grade body composition analyzer called InBody. It takes less than 15 seconds to measure:
Total body fat percentage
Lean muscle mass
Water levels
Visceral fat (fat around the organs)
It gives you a full picture of your health—far beyond what a scale or BMI chart can show.
Plus, tracking muscle growth and fat loss this way keeps you motivated, especially during the early stages when your weight may fluctuate.
Why Muscle Mass Matters
Muscle is more than just strength—it’s your metabolic engine. The more muscle you have, the more calories your body burns at rest. This helps:
Burn fat more efficiently
Improve balance and stability
Reduce injury risk
Maintain independence as you age
Muscle = longevity, energy, and confidence.
Final Thoughts: Ditch the Scale, Focus on Composition
BMI may still be used in medical and insurance settings, but it shouldn’t be your only metric for tracking health or fitness. Understanding your body fat percentage and muscle mass provides far more insight into your actual progress—and gives you real, lasting results.
Ready to get serious about your health journey?
Book a session and try our InBody body composition analysis—because it’s not just about weight, it’s about what your weight is made of.
