15+ Health Metrics for Complete Body Understanding

What It Measures

Your total body weight measured with 0.2 lb (0.1 kg) precision. This is the most basic but essential measurement, serving as the foundation for all other body composition calculations.

Why It Matters

While weight alone doesn't tell the complete health story, tracking weight trends over time provides valuable insights into your overall health journey. Sudden weight changes may indicate fluid retention, muscle gain, fat loss, or other health changes that warrant attention.

Healthy Ranges

• Varies significantly based on height, age, gender, and body composition
• Should be interpreted alongside BMI and body fat percentage
• Focus on trends rather than single measurements

Tips for Accurate Measurement

• Measure at the same time each day (preferably morning after waking)
• Use the bathroom before weighing
• Wear similar clothing (or none) for consistency
• Place scale on hard, flat surface
• Avoid measuring after intense exercise or large meals

What It Measures

BMI is calculated from your weight and height using the formula: weight (kg) / height (m)². It provides a general indication of whether your weight is proportional to your height.

Why It Matters

BMI is a widely used screening tool for categorizing weight status. While it has limitations (doesn't distinguish between muscle and fat), it's useful for population-level health assessment and tracking general weight changes.

BMI Categories (Adults)

• Underweight: BMI below 18.5
• Normal weight: BMI 18.5 to 24.9
• Overweight: BMI 25 to 29.9
• Obese (Class I): BMI 30 to 34.9
• Obese (Class II): BMI 35 to 39.9
• Obese (Class III): BMI 40 or higher

Important Considerations

• Athletes with high muscle mass may have high BMI but low body fat
• Elderly individuals may have normal BMI but high body fat due to muscle loss
• BMI thresholds vary for different ethnic groups
• Should be used alongside body fat percentage and other metrics

Raxqen Zynoq Advantage

Unlike standard BMI calculators, Raxqen Zynoq automatically calculates BMI from your measurements and interprets it alongside body fat percentage, muscle mass, and other composition metrics to give you a more complete picture than BMI alone.

What It Measures

The proportion of your body weight that consists of fat tissue, expressed as a percentage. This includes both essential fat (needed for normal physiological function) and storage fat.

Why It Matters

Body fat percentage is one of the most important health metrics. Too much body fat increases risk of cardiovascular disease, diabetes, and other health issues. Too little body fat can impair hormone production, immune function, and overall health. This metric is far more informative than weight or BMI alone.

Healthy Ranges

Men:

• Essential fat: 2-5%
• Athletes: 6-13%
• Fitness: 14-17%
• Acceptable: 18-24%
• Obesity: 25% and above

Women:

• Essential fat: 10-13%
• Athletes: 14-20%
• Fitness: 21-24%
• Acceptable: 25-31%
• Obesity: 32% and above

Factors Affecting Body Fat

• Diet and caloric intake
• Exercise frequency and intensity
• Age (tends to increase with age)
• Hormones
• Genetics
• Sleep quality
• Stress levels

How to Improve

• Create moderate caloric deficit (if reducing fat)
• Combine strength training with cardiovascular exercise
• Prioritize protein intake to preserve muscle mass
• Get adequate sleep (7-9 hours per night)
• Manage stress through meditation, yoga, or other relaxation techniques
• Stay hydrated
• Be patient – sustainable fat loss is typically 0.5-1% per month

What It Measures

The total weight of muscle tissue in your body, including both skeletal muscles (those attached to bones that you consciously control) and smooth muscles (found in organs and blood vessels). Raxqen Zynoq reports total muscle mass in kilograms or pounds.

Why It Matters

Muscle mass is crucial for:

• Metabolism: Muscle tissue burns more calories at rest than fat tissue, supporting weight management
• Strength and Function: Essential for daily activities, sports performance, and independence in later life
• Metabolic Health: Higher muscle mass is associated with better insulin sensitivity and blood sugar control
• Bone Health: Muscle loading helps maintain bone density
• Injury Prevention: Strong muscles protect joints and connective tissues
• Aging Well: Preserving muscle mass is key to healthy aging and longevity

Healthy Ranges

Muscle mass ranges vary significantly based on body size, gender, and genetics. Raxqen Zynoq provides personalized ranges based on your profile. Generally:

• Men: 38-54% of body weight
• Women: 28-40% of body weight

Age-Related Changes

After age 30, adults typically lose 3-8% of muscle mass per decade, with losses accelerating after age 60. This condition is called sarcopenia. Regular strength training can prevent or even reverse this muscle loss.

How to Build and Maintain Muscle

• Resistance Training: Lift weights or use resistance bands 2-4 times per week
• Progressive Overload: Gradually increase weights, reps, or difficulty
• Protein Intake: Consume 1.6-2.2g per kg body weight daily
• Adequate Calories: Slight surplus helps muscle growth (200-300 cal/day)
• Recovery: Allow 48 hours between training same muscle groups
• Sleep: Muscle repair and growth occur during deep sleep
• Consistency: Regular training is key – gains take time

Tracking with Raxqen Zynoq

Monitor your muscle mass weekly to ensure your training and nutrition program is working. Increasing muscle mass while maintaining or reducing body fat percentage is the gold standard for body composition improvement.

What It Measures

Visceral fat is the fat stored deep in the abdomen, surrounding your internal organs (liver, pancreas, intestines). Unlike subcutaneous fat (the fat just under your skin), visceral fat is metabolically active and produces hormones and inflammatory substances.

Why It Matters

Visceral fat is strongly linked to serious health conditions:

• Heart Disease: Increases cardiovascular disease risk
• Type 2 Diabetes: Impairs insulin sensitivity
• High Blood Pressure: Contributes to hypertension
• Certain Cancers: Associated with increased cancer risk
• Stroke: Elevated risk of cerebrovascular events
• Sleep Apnea: Can worsen breathing disorders
• Fatty Liver Disease: Increases risk of liver problems

Visceral Fat Levels

Raxqen Zynoq rates visceral fat on a scale of 1-59:

• Healthy: 1-12
• Elevated: 13-17
• High: 18 and above (medical consultation recommended)

Who's at Risk

You may have elevated visceral fat even with normal weight if you:

• Have an "apple-shaped" body (carry weight around midsection)
• Are sedentary
• Consume high amounts of processed foods and sugar
• Experience high stress levels
• Get inadequate sleep
• Drink excessive alcohol

How to Reduce Visceral Fat

• Aerobic Exercise: 150-300 minutes of moderate-intensity cardio weekly
• Strength Training: Builds muscle, which reduces visceral fat
• Reduce Added Sugars: Particularly fructose from sugary drinks and processed foods
• Increase Fiber Intake: Soluble fiber is especially effective
• Choose Healthy Fats: Omega-3s from fish, nuts, and olive oil
• Manage Stress: High cortisol promotes visceral fat accumulation
• Prioritize Sleep: 7-9 hours per night
• Limit Alcohol: Excessive drinking increases visceral fat

Note: Visceral fat responds well to lifestyle changes. Even modest weight loss (5-10% of body weight) can significantly reduce visceral fat levels.

What It Measures

The estimated weight of bone mineral content in your skeletal system. While not as accurate as DEXA scans for bone density, it provides a useful trend indicator.

Why It Matters

Bone mass naturally decreases with age, especially in women after menopause. Low bone mass can lead to osteopenia and osteoporosis, increasing fracture risk. Tracking helps identify concerning trends early.

Healthy Ranges

• Varies with body weight and frame size
• Typically 3-5% of total body weight
• Men generally have higher bone mass than women

How to Maintain Bone Health

• Weight-bearing and resistance exercises
• Adequate calcium intake (1000-1200mg daily)
• Vitamin D supplementation (if deficient)
• Limit alcohol and quit smoking
• Maintain healthy body weight

What It Measures

The percentage of your body weight that is water, including intracellular (inside cells) and extracellular (in blood, lymph, between cells) water.

Why It Matters

Water is essential for virtually every bodily function. Proper hydration supports metabolism, nutrient transport, temperature regulation, joint lubrication, and cognitive function. Body water percentage helps assess hydration status and body composition changes.

Healthy Ranges

• Men: 50-65%
• Women: 45-60%
• Higher percentages typically indicate more muscle mass (muscle contains more water than fat)

Factors Affecting Body Water

• Hydration status
• Exercise (temporary increase from fluid intake)
• Sodium intake (high sodium increases water retention)
• Menstrual cycle (women may retain water before periods)
• Medications
• Medical conditions

What It Measures

The number of calories your body burns at complete rest to maintain essential physiological functions: breathing, circulation, cell production, and nutrient processing. This represents 60-75% of total daily calorie expenditure.

Why It Matters

BMR is the foundation for calculating your total daily energy expenditure (TDEE) and planning nutrition. Understanding your BMR helps you:

• Set appropriate calorie targets for weight loss or gain
• Understand your body's energy needs
• Track how body composition changes affect metabolism
• Avoid excessive calorie restriction that can slow metabolism

Factors Affecting BMR

• Muscle Mass: More muscle = higher BMR
• Age: BMR decreases ~2% per decade after 20
• Gender: Men typically have higher BMR
• Body Size: Larger bodies have higher BMR
• Genetics: 20-30% variation due to genetics
• Hormones: Thyroid function significantly impacts BMR

How to Increase BMR

• Build muscle through resistance training
• Stay active throughout the day (NEAT - Non-Exercise Activity Thermogenesis)
• Eat adequate protein (has higher thermic effect)
• Avoid very low-calorie diets that trigger metabolic adaptation
• Get adequate sleep
• Manage stress

What It Measures

Metabolic age compares your BMR to the average BMR of people in various age groups. If your metabolic age is lower than your actual age, your body is functioning more efficiently. If it's higher, there's room for improvement.

Why It Matters

Metabolic age provides a simple, intuitive way to understand your overall fitness and health status. It's motivating to see your metabolic age decrease as you improve your body composition through exercise and proper nutrition.

Interpretation

• Metabolic age < Actual age: Excellent! Your body is functioning efficiently
• Metabolic age = Actual age: Average metabolic function for your age
• Metabolic age > Actual age: Opportunity to improve through lifestyle changes

How to Improve Metabolic Age

• Increase muscle mass through strength training
• Reduce body fat percentage
• Stay consistently active
• Optimize nutrition quality
• Prioritize recovery and sleep

What It Measures

The percentage of your body weight that consists of skeletal muscle – the muscles attached to bones that you can consciously control and develop through exercise. This is distinct from total muscle mass, which includes smooth and cardiac muscle.

Why It Matters

Skeletal muscle rate is particularly important for:

• Athletic performance and power output
• Daily functional strength
• Metabolic health (skeletal muscle is the primary glucose disposal site)
• Prevention of sarcopenia (age-related muscle loss)

Healthy Ranges

• Men: 35-45% (higher for athletes)
• Women: 25-35% (higher for athletes)

What It Measures

The estimated percentage of your body composed of protein. Protein is the building block of muscles, organs, skin, hair, hormones, enzymes, and antibodies.

Why It Matters

Adequate protein levels indicate:

• Good muscle mass
• Proper nutrition status
• Healthy tissue repair and recovery capacity
• Strong immune function

Healthy Ranges

• Men: 16-18%
• Women: 14-16%

What It Measures

The fat stored directly under your skin, which you can pinch. This is different from visceral fat and represents the majority of body fat in most people.

Why It Matters

While excessive subcutaneous fat contributes to higher body fat percentage, it's metabolically less harmful than visceral fat. However, distribution matters – peripheral fat (hips, thighs) is considered healthier than central fat (abdomen).

Reduction Strategies

• Create caloric deficit through diet and exercise
• Combine cardio and strength training
• Be patient – subcutaneous fat often decreases more slowly than visceral fat
• Target overall body fat reduction (spot reduction is not possible)

What It Measures

Raxqen Zynoq provides body composition breakdown for five body segments:

• Right Arm
• Left Arm
• Trunk (torso)
• Right Leg
• Left Leg

Why It Matters

Segmental analysis reveals:

• Muscle Imbalances: Identify if one side is stronger or more developed
• Training Adjustments: Target weaker areas in your workout program
• Injury Recovery: Monitor muscle loss and regain after injury
• Athletic Development: Ensure balanced development for optimal performance
• Fat Distribution: See where you're losing or gaining fat

Practical Applications

If segmental analysis shows your right arm has less muscle than your left, you might:

• Add unilateral exercises (dumbbell work instead of only barbells)
• Start each set with the weaker side
• Add extra volume for the weaker side
• Check your form to ensure balanced muscle activation

What It Measures

A composite score that evaluates your overall body composition by analyzing the relationship between body fat percentage and muscle mass. It provides a simple 1-9 rating scale.

Physique Ratings

• 1 (Hidden Obese): Low muscle, high body fat
• 2 (Obese): Average muscle, high body fat
• 3 (Solidly Built): High muscle, high body fat
• 4 (Under Exercised): Low muscle, average body fat
• 5 (Standard): Average muscle, average body fat
• 6 (Standard Muscular): High muscle, average body fat
• 7 (Thin): Low muscle, low body fat
• 8 (Thin and Muscular): Average muscle, low body fat
• 9 (Very Muscular): High muscle, low body fat (athlete level)

Goal Setting

Most people aiming for optimal health and appearance target ratings 6-9, which represent favorable muscle-to-fat ratios. Your specific goal depends on your fitness objectives, lifestyle, and personal preferences.