Bone is a living, growing tissue. During youth, your body makes new bone tis-
sue 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.
Who should monitor bone mass?
Most people have no need to monitor bone mass, but certain groups – post-
menopausal women, men and women with certain diseases, and anyone who
takes medications that affect bone tissue – might want to watch for decreases in
bone mass. The bone mass reading is to be used as guide only. Watch for trends
over time and contact your healthcare provider for a more detailed explanation of
the readings and with any questions or concerns.
Make the most of it!
To summarize, make the most of the body analysis feature by:
• Tracking change over time and not day to day.
• Using the same scale as much as possible.
• Being extra-consistent in the time of day, day of the week, time before or after food
and fluid consumption, before or after exercise, etc., when measuring body com-
position.
Body Analysis Table
Always keep in mind that you know your body best. The following ranges of body
fat, BMI, body water and bone mass are offered as guides.
low
on target
high
BMI
<20
20-25
25+
Body Fat
age
%
%
%
Male
20-29
<13%
13-23%
23.1%+
30-39
<14
14-24
24.1+
40-49
<15
15-25
25.1+
50-59
<16
16-26
26.1+
60-69
<17
17-27
27.1+
Female
20-29
<18
18-28
28.1+
30-39
<19
19-29
29.1+
40-49
<20
20-30
30.1+
50-59
<21
21-31
31.1+
60-69
<22
22-32
32.1+
Body Water
age
%
%
%
Male
20-69
<50%
50-65%
65%+
Female
20-69
<45
45-60
60+
Bone Mass
age
%
%
%
Male
20-29
<7.6%
7.6-8.4%
8.5%+
30-39
<7.4
7.4-8.2
8.3+
40-49
<7.0
7-7.8
7.9+
50-59
<6.6
6.6-7.4
7.5+
60-69
<6.3
6.3-7.1
7.2+
Female
20-29
<6.2%
6.2-7%
7.1%+
30-39
<6.0
6-6.8
6.9+
40-49
<5.6
5.6-6.4
6.5+
50-59
<5.2
5.2-6
6.1+
60-69
<4.9
4.9-5.7
5.8+
Important Information Concerning
Weight Management
Your scale is the best tool for monitoring weight. While not the only measure of
weight loss, scales are the most popular method used to gauge weight-loss suc-
cess. A scale measures the sum of your total body weight, which includes bone,
muscle, fat, and water.
Body weight fluctuates during the day, and from day to day,
depending on a variety of factors.
• Salt and carbohydrate intake can affect the body’s water retention.
• A large meal adds weight and can cause water retention.
• Dehydration from exercise, illness, or low fluid intake can result in
weight loss.
• Muscle is also a factor. Heavy-duty resistance training can build muscle, which
can affect weight.
• The menstrual cycle can cause temporary weight gains and losses.
When You’re Losing Weight
It’s important not to put too much stock in the exact number on the scale, because
it can and will vary. This is especially true when you’re dieting. Small weight gains
and losses are common as your body adjusts to fewer calories and more exercise.
Your scale is a valuable tool when used to track weight over a period of weeks and
months. Be aware that different scales often give different results. The scale at your
doctor’s office may show one weight, and your scale at home another.
So don’t
get too caught up with a single number.
Don’t Overdo It!
A surefire way to get overly concerned with your weight is to weigh yourself too
often. We generally recommend weighing yourself no more than once a week
when you’re dieting. Though it’s hard to stick to this pattern, it’s the best way to
prevent unnecessary concern with normal weight fluctuations, which are unrelated
