Illustration by The Epoch Times, ShutterstockConversations about health are often dominated by the topic of weight. The average person is also highly interested in weighing themselves, as evident from a study in which 51 percent of participants weighed themselves daily, with 94 percent of participants weighing themselves five or more times per week.

But does a focus on weight overshadow the more meaningful measure of progress: body composition?

Body composition consists of a balance between healthy levels (and types) of muscle and fat in your body. We need ample levels of fat and muscle to survive and thrive.When Fat Is NecessaryNo matter how fit you are, having some fat on your body is normal and healthy.

“When body fat is too low, it can significantly disrupt hormone production, immune function, bone health, and functioning of gender-specific issues such as having a regular, healthy menstrual cycle,” Julie Stefanski, a registered dietician nutritionist and spokesperson for the Academy of Nutrition and Dietetics, told The Epoch Times.

As people age, maintaining or even increasing certain body fat levels can lower the likelihood of fractures from falls. Dr. Garrett Garner, medical director at SimpleFixRx, told The Epoch Times that additionally, in certain medical conditions, such as cancer and AIDS, gaining some fat can improve overall health and enhance a patient’s well-being.

Where fat accumulates in the body matters. When fat builds up around the organs and abdomen, known as visceral fat, it can trigger inflammation and increase the risk of chronic conditions such as cardiovascular disease, Type 2 diabetes, and certain cancers, said Kristen Smith, a registered dietitian and manager of bariatric surgery at Piedmont Healthcare in Georgia, in an interview with The Epoch Times.

Related StoriesHowever, there is also a more neutral type of fat, known as subcutaneous fat, which is stored under the skin. This fat is healthier, more beneficial for metabolism, and offers protection against coronary artery disease and Type 2 diabetes.Value of MuscleThere are many other reasons why maintaining valuable muscle is essential.People with less muscle mass tend to have lower survival rates across nearly all diseases. During infection, physical trauma, or cancer, the body demands a higher supply of amino acids, which are mainly sourced from muscle tissue.

“The more high-quality muscle you have, the better equipped your body is to endure and recover,” Dr. Gabrielle Lyon, a family physician, muscle expert, and bestselling author, told The Epoch Times.

Another factor is its strong link to cardiovascular health. Greek researchers found that adults over 45 with the highest levels muscle mass demonstrated an 81 percent lower risk of cardiovascular events compared to those with lowest levels of muscle mass.Additionally, skeletal muscle absorbs more than 80 percent of glucose (sugar) after meals. This helps improve insulin sensitivity and lowers the risk of developing Type 2 diabetes.Losing Muscle May Be Worse Than Gaining FatMuscle loss is always detrimental. Unfortunately, muscle is lost easily, especially during weight-loss efforts.Ideally, weight loss should primarily come from fat. However, the reality is that 20–40 percent of total body weight loss can come from muscle, which can negatively impact both short- and long-term health.In a study of over 1,300 elderly men, done over 16 years, reduced muscle mass was strongly associated with poorer health outcomes, including physical performance such as reduced gait speed, injurious falls, and mobility limitations.The researchers found that losing muscle can have more negative consequences than gaining fat. Muscle is metabolically active tissue, meaning it burns calories even at rest. When muscle mass decreases, this metabolic advantage is lost, which can slow down metabolism.How to Preserve or Build MuscleTo maintain and build muscle, consistent adequate protein intake is crucial, Lyon said. A general guideline for protein intake is about 1 gram per pound of ideal body weight or roughly 1.6 to 2.2 grams per kilogram.

For instance, for a 100-kg man, this would mean a daily protein intake of 160 to 220 grams. To put this into perspective, a typical cooked chicken breast weighing about 170 grams (6 ounces) contains roughly 50 grams of protein. This means our 100-kg man would need 3 to 4.5 chicken breasts to meet his daily protein requirements.

For preserving muscle, the lower end of the range, around 1.6 grams per kilogram of body weight, can often be sufficient for most people, provided they’re not in a calorie deficit or engaging in intense exercise. For building muscle, the higher end, closer to 2.2 grams per kilogram, is typically recommended.

A focus on well-absorbed protein sources such as eggs, lean meat, fish, and dairy products can help to make sure that the protein that is being eaten actually makes it through the absorption process and into the body where it can do some good, Stefanski said.

Proteins from animal sources are considered more bioavailable because they contain all nine essential amino acids in proportions that are easier for the body to use, while plant-based proteins can be harder to absorb due to factors like antinutrients (phytates or tannins), which can interfere with digestion and nutrient absorption. Plant proteins may also lack one or more essential amino acids, requiring careful pairing of different plant foods (like beans and rice) to create a complete protein profile.

Along with adequate protein intake, resistance training plays a crucial role in preserving muscle. The muscles should regularly be challenged through activities like weightlifting, bodyweight exercises, or resistance bands to stimulate muscle adaptation. Resistance training also positively impacts heart disease risk factors, Stefanski added.

Recovery is equally critical in the process of preserving or building muscle.

“If someone is not getting adequate rest and sleep, the recovery and repair of muscle tissue may not happen,” Stefanski warned.

Sleep is when the body releases growth hormones and completes the repair of muscle fibers stressed during exercise. Similarly, periods of rest between training sessions are necessary to avoid overtraining, which can lead to fatigue and hinder muscle recovery.

These interventions not only support stronger, leaner muscles but also lay the foundation for improved metabolic and cardiovascular health.