Anything over 30% body fat is generally labeled as obese, and it doesn’t make anybody happy.

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Every percentage you move from 70% to 75% lean mass reduces your risk of disease and improves the quality of your life now and forever.

Episode Summary:

Are you confused by your body composition report—or frustrated by a body fat percentage that never feels “good enough”? In this episode of The Holly Perkins Health Podcast, I break down the one number every woman needs to know to truly understand her health, longevity, and fitness progress: lean mass percentage. 

If you’ve ever stared at a DEXA or InBody report wondering what all those numbers actually mean, this conversation will finally bring clarity. I explain why body fat percentage is the only number that appears on every report, why obsessing over it keeps women stuck, and how flipping the script to lean mass changes everything—mentally, physically, and emotionally. When you understand this one number, you’ll know exactly where you stand and what to do next to create the body you NEED to keep up with the life you LOVE. 

Show Notes:

“Body composition doesn’t have to be confusing—it just needs to be reframed.” And actually, that’s exactly what we do in this episode. 

I walk you step-by-step through how to calculate your lean mass percentage using either a DEXA scan or an InBody report, and why this number matters more than your weight, BMI, or even your body fat percentage. You’ll learn why anything below 70% lean mass is considered the danger zone for women, how disease risk rises when lean mass drops, and what research shows about the optimal range for health, energy, and longevity. 

We also clear up the confusion around terms like lean mass, fat-free mass, skeletal muscle mass, and bone mineral content—because no wonder women feel overwhelmed when every report looks different. I explain why I simplify the entire conversation down to one number, how this approach works for my clients, and why building muscle is the single most powerful lever you can pull for your health. 

If you’re interested in women’s health, body composition, strength training over 35, aging well, muscle building, or finally understanding what your body comp report is telling you—this episode is for you. 

Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/review 

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free! 

Topics Covered:

• Why body fat percentage is the only universal number on every report 
• How to calculate your lean mass percentage from any report 
• Where to find body fat percentage on DEXA vs. InBody reports 
• What the other common numbers mean (without overcomplicating it) 
• Why lean mass percentage is the real target for health and longevity 

Resources: 

• https://academic.oup.com/jes/article/8/11/bvae164/7775409 
• https://pubmed.ncbi.nlm.nih.gov/28696961/ 
• https://doi.org/10.1038/s41366-022-01165-5 
• Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog 
• Find me on Instagram: @hollyperkins 
• Discover more on my website: hollyperkins.com 

Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.