How to Interpret DEXA Scan Results: A Guide
If you’ve just completed a DEXA scan, congratulations! You’re one step closer to understanding your body better. However, now comes the important task of interpreting the results. For many people, the detailed report from a DEXA scan can seem a little overwhelming at first, with numbers and terms that aren’t always easy to understand.
In this blog post, we’ll break down how to interpret your DEXA scan results so you can make the most of the valuable insights they provide. Whether you're tracking muscle gain, monitoring fat loss, or concerned about bone health, we’ll explain what the data means and how to use it to reach your health goals.
Understanding the Key Components of Your DEXA Scan Results
A DEXA scan provides a wealth of information about your body composition and bone health. Here are the key components you’ll see on your report:
1. Bone Density (BMD)
One of the primary purposes of a DEXA scan is to measure your bone mineral density (BMD), which reflects the strength and density of your bones. This is particularly important for assessing your risk of osteoporosis or fractures.
T-Score: Your bone density is often reported as a T-score, which compares your bone density to that of a healthy young adult.
A T-score of 0 means your bone density is average for a young adult.
A score between -1 and -2.5 suggests low bone density (osteopenia), indicating an increased risk of fractures .
A score below -2.5 indicates osteoporosis, a condition where bones become weak and fragile .
Z-Score: In some cases, your report may include a Z-score, which compares your bone density to what’s typical for someone of your age, sex, and ethnicity .
How to Use This Information: If your results show low bone density or osteoporosis, it’s a good idea to discuss them with your healthcare provider. They can help you develop a plan to strengthen your bones, which may include dietary changes, supplements (such as calcium and vitamin D), weight-bearing exercises, or medications .
2. Body Fat Percentage
One of the most important metrics from your DEXA scan is your body fat percentage. This tells you how much of your total body weight is composed of fat. Unlike simple bathroom scales or BMI measurements, a DEXA scan gives you an accurate breakdown of fat distribution throughout your body .
Overall Body Fat Percentage: This is the percentage of your body mass made up of fat. Healthy ranges vary depending on age, gender, and individual goals, but generally:
For men: 10-20% body fat is typically considered healthy.
For women: 20-30% body fat is generally considered healthy .
Fat Distribution: The DEXA scan report breaks down where fat is stored in your body—arms, legs, trunk, and visceral fat (around your organs). Visceral fat is particularly important to monitor because higher amounts are linked to an increased risk of conditions like heart disease, diabetes, and metabolic issues .
How to Use This Information: If your body fat percentage is higher than you’d like, or if you have high levels of visceral fat, the results can guide you in making lifestyle adjustments. Combining regular exercise with a balanced diet that includes whole foods, healthy fats, and lean proteins can help reduce excess fat while maintaining muscle mass.
3. Lean Muscle Mass
Lean muscle mass refers to the weight of everything in your body except fat, including muscle, organs, bones, and water. For those who are focused on fitness, athletic performance, or maintaining muscle as they age, this is a critical number to track .
Total Lean Mass: This number shows your overall muscle mass, but it’s broken down by region (arms, legs, trunk, etc.), so you can see how your muscle is distributed throughout your body.
Muscle Balance: The report may also show imbalances between muscle mass in your left and right sides, which can help you fine-tune your workout routine to address any discrepancies .
How to Use This Information: If building muscle is your goal, tracking lean muscle mass over time allows you to measure progress and adjust your workout routine. Strength training and adequate protein intake are key to increasing or maintaining muscle mass. If you notice muscle imbalances, you can focus more on specific areas during workouts to create a more balanced physique.
4. Visceral Fat
Visceral fat is the fat stored around your internal organs, such as your liver and pancreas. High levels of visceral fat are linked to an increased risk of chronic conditions like heart disease, type 2 diabetes, and high blood pressure .
How It’s Measured: Visceral fat is typically measured in grams, and the report may offer an interpretation based on your health risk level.
How to Use This Information: If you have higher levels of visceral fat, it’s a signal to take proactive steps to reduce it. A combination of cardiovascular exercise, strength training, and a diet rich in whole, nutrient-dense foods can help lower visceral fat and improve overall health .
5. Regional Analysis
One of the unique benefits of a DEXA scan is its ability to provide a regional analysis of both fat and muscle distribution. This means you’ll be able to see exactly where muscle mass or fat is concentrated, such as your arms, legs, trunk, or hips. This type of detailed analysis is especially valuable for athletes, bodybuilders, or anyone looking to target specific areas for improvement .
How to Use This Information: By seeing exactly where you carry fat or muscle, you can better tailor your workouts and nutrition to focus on your goals. For example, if you’re aiming to build muscle in your legs or reduce fat in your trunk, the regional breakdown will guide your efforts more effectively.
What to Do with Your DEXA Scan Results
Once you’ve reviewed your DEXA scan results, here are a few steps to make the most of the information:
1. Set Specific, Actionable Goals
Use your DEXA results to set clear goals based on the data. Whether it’s reducing body fat, increasing lean muscle mass, or improving bone density, having specific numbers helps you create actionable steps to achieve your goals .
2. Track Your Progress
The beauty of DEXA scans is that they provide a detailed, measurable snapshot of your body composition at a specific point in time. By scheduling regular scans, you can track your progress over time. Seeing changes in muscle mass, fat distribution, or bone density can be incredibly motivating and help you stay on track .
3. Consult with a Healthcare Provider
If you are concerned about your bone density results or your visceral fat quantity, it’s a good idea to consult with a healthcare provider. They can help you interpret the results in the context of your overall health and recommend any necessary changes to your diet, exercise, or lifestyle .
4. Adjust Your Fitness and Nutrition Plan
Use your DEXA scan data to fine-tune your workout and nutrition routine. For example, if you’re looking to increase muscle mass, you might adjust your strength training routine and increase your protein intake. If reducing body fat is your goal, you can incorporate more exercise and focus on a diet that supports fat loss while maintaining muscle .
Conclusion
Interpreting your DEXA scan results doesn’t have to be complicated. By understanding the key metrics like bone density, body fat percentage, lean muscle mass, and visceral fat, you can take actionable steps to improve your health and achieve your fitness goals. A DEXA scan provides the data you need to make informed decisions about your health and fitness journey. Get started today by booking a DEXA Scan with Nomad Fit Lab.
Sources:
NIH Osteoporosis and Related Bone Diseases National Resource Center. "Bone Density Scan." https://www.niams.nih.gov.
Mayo Clinic. "Osteoporosis: Diagnosis and Treatment." https://www.mayoclinic.org/diseases-conditions/osteoporosis/diagnosis-treatment/drc-20351974.
National Institutes of Health (NIH). "Dual-energy X-ray Absorptiometry for Body Composition." https://www.ncbi.nlm.nih.gov.
American Journal of Clinical Nutrition. "Visceral Fat and Its Role in Health." https://academic.oup.com/ajcn
Harvard Health Publishing. "How to Interpret DEXA Scan Results." https://www.health.harvard.edu.
Cleveland Clinic. "Body Fat and Muscle Mass Composition via DEXA." https://my.clevelandclinic.org.