When it comes to health, we often focus on weight, calories, or the number on a scale. Yet, there is a more meaningful measure that tells us far more about our vitality and wellbeing: body composition. Your proportions of lean mass, fat, and bone can strongly influence not just your physical performance but also your energy levels, motivation, and sense of wellbeing. Understanding this relationship helps make informed choices that support long-term health.
At BodyView, we have seen many clients experience improvements in energy and mood simply by understanding their body composition. This blog explores how muscle mass and fat levels relate to daily life and offers strategies to optimise both for a healthier, more vibrant you.
What is Body Composition and Why It Matters
Body composition refers to the breakdown of your body into lean mass, fat mass, and bone mass. While the number on a scale provides a general snapshot of weight, it cannot differentiate between muscle, fat, or bone. Two people can weigh the same yet look and feel entirely different because of variations in body composition.
Lean mass includes muscles, organs, and water. Muscle is particularly important because it is metabolically active. It burns calories even at rest, supports posture, stabilises joints, and enables strength and endurance. Conversely, excess fat mass, particularly visceral fat stored around the organs, can release inflammatory chemicals that may influence energy metabolism and hormone balance.
The ratio of lean mass to fat mass therefore has a meaningful impact on how energetic you feel and how motivated you are to move. Understanding your body composition provides insights far beyond what traditional scales or BMI calculations can reveal.
DEXA Body Composition Scan Example Report
Muscle Mass: The Energy Engine
Muscle is not just for aesthetics or strength. It is essential for maintaining energy and overall health. Here’s how it can influence daily life:
Metabolic Impact
More muscle mass increases your basal metabolic rate (BMR), the amount of energy your body burns at rest. People with higher lean mass may experience more consistent energy throughout the day.
Glucose Regulation
Muscle tissue is a primary site for glucose uptake. More muscle supports better blood sugar control, which can reduce energy crashes and fluctuations in focus or alertness.
Hormonal Influence
Muscle interacts with hormones that regulate metabolism and energy, such as insulin and growth hormone. While individual experiences vary, maintaining muscle mass may support better energy balance and overall wellbeing.
Functional Strength
Adequate muscle makes everyday activities like climbing stairs, carrying groceries, or playing with children feel less tiring. Low muscle mass can make these tasks more exhausting, which may influence motivation and mood.
Fat Mass: The Hidden Energy Factor
Fat is essential for hormone production, insulation, and energy storage, but excess fat, particularly around the abdomen, can affect energy and wellbeing.
Inflammatory Response
Adipose tissue can release inflammatory cytokines when present in excess. Chronic inflammation may contribute to feelings of fatigue or low energy.
Hormonal Disruption
Visceral fat can influence hormones like cortisol, leptin, and insulin, which regulate appetite, stress response, and energy balance. These effects may impact how energetic or motivated you feel.
Physical Efficiency
Excess fat increases the energy cost of movement, making everyday activities feel more tiring. This can reduce motivation to exercise and contribute to further fat gain.
Sleep Quality
Higher fat mass, particularly around the midsection, is linked to poorer sleep, which directly affects daytime energy and mood.
The Connection Between Body Composition and Mental Wellbeing
Physical and mental health are deeply intertwined. Your body composition may affect energy, focus, and emotional wellbeing, although it is one factor among many.
Fatigue and Motivation
Low muscle mass and high fat levels can make physical activity more tiring. This may reduce motivation for exercise or daily tasks.
Cognitive Function
Lean mass and stable blood sugar levels can support cognitive performance and alertness, which can indirectly influence mood and productivity.
Stress Resilience
Hormonal effects related to lean mass and fat mass may contribute to resilience against stress. Again, individual experiences vary.
Confidence and Self-Perception
How you feel in your body can influence mood. Improving body composition may positively affect confidence and self-perception, though this varies from person to person.
How DEXA Scans Provide Insight
BodyView offers DEXA body composition scans, widely recognised as the gold standard for measuring lean mass, fat mass, and bone density. Unlike scales or bioelectrical impedance devices, DEXA provides precise regional data, including:
Lean mass in arms, legs, and trunk
Fat distribution, including visceral fat
Bone mineral density
Overall body fat percentage
These details allow you to make targeted lifestyle and training decisions rather than guessing based on weight or BMI.
For instance, a person who appears slim but has high visceral fat may experience low energy or mood fluctuations. A DEXA scan can reveal these hidden risks and guide interventions such as resistance training, nutrition adjustments, or sleep optimisation.
Strategies to Optimise Lean Mass and Manage Fat
Strength Training
Resistance exercises 2–4 times per week help maintain and build muscle, supporting metabolism and functional energy.
Balanced Nutrition
Adequate protein intake, complex carbohydrates, healthy fats, and micronutrients support muscle repair, stable energy, and hormonal balance.
Cardiovascular Exercise
Activities that improve VO₂ Max enhance endurance and may improve energy efficiency.
Sleep and Recovery
Muscle growth and energy regulation depend on quality sleep. Aim for 7–9 hours per night and manage stress with mindfulness or relaxation techniques.
Consistency Over Perfection
Gradual, sustainable improvements in body composition are more effective than crash diets or extreme exercise, which can reduce muscle and increase fatigue.
Real-Life Impact
Many BodyView clients report that after understanding their body composition:
They feel more energetic during the day
Mood fluctuations are reduced
Motivation to exercise increases
Confidence and wellbeing improve
One client discovered that, despite appearing lean, they had low lean mass and high visceral fat. By following a guided training and nutrition plan based on their BodyCompPro report, they gained muscle, reduced visceral fat, and noticed improvements in energy and mood over several months.
The Role of BodyCompPro Reports
BodyView’s exclusive BodyCompPro reports translate complex DEXA data into clear, actionable insights.
Visual maps of fat and lean mass distribution
Guidance on where to focus strength training or aerobic work
Recommendations for optimising metabolism and energy
Progress tracking to sustain motivation
By combining objective data with personalised advice, clients can take control of their energy, mood, and overall wellbeing.
Your body composition is more than a number. Lean mass supports metabolism, energy, and functional strength, while fat mass can influence energy, hormones, and wellbeing. Understanding your composition through a DEXA scan and BodyCompPro report allows you to make informed choices to optimise health.
Although changes in energy and mood are influenced by many factors, maintaining a healthy balance of lean mass and fat can help you feel more energetic, motivated, and confident in daily life.
Precision data, informed choices, and gradual improvements create a foundation for sustained health and wellbeing. With BodyView, you can see your body clearly and take steps to feel your best, inside and out.