Comprehensive Guide to InBody Scans: Accuracy, Benefits, and Preparation

In today’s fitness and health world, understanding your body composition is critical for tracking progress, setting goals, and improving overall well-being. An InBody Scan is one of the most advanced methods available to analyse your body composition in detail, providing insights into your muscle mass, fat levels, water distribution, and metabolic rate. Unlike traditional scales that only measure body weight, InBody scans give you a clear picture of what makes up that weight—enabling a more targeted approach to achieving your health goals.

This guide will cover everything you need to know about InBody scans, from how they work to what they measure, how to prepare for your scan, and interpreting the results. Whether you're a fitness enthusiast or just looking to learn more about your body, this blog will provide all the answers.

An InBody Scan is a non-invasive, precise way to measure your body composition. InBody utilises bioelectrical impedance technology (BIA) to provide insights into muscle, fat, and body water. The InBody device sends weak electrical currents through the body water to measure body composition. When the current encounters lean tissue, the resistance (otherwise known as impedance) to the current flow is measured. Individuals who have more lean tissue, and therefore more body water, will express lower resistance values than those who have more fat tissue and less body water. InBody utilises Multi-Frequency Technology to ensure the representation of body water inside (Intracellular Water) and outside the cells (Extracellular Water).

Unlike other body composition tools, such as skinfold callipers or hydrostatic weighing, the InBody Scan provides a detailed breakdown of various metrics, making it more accurate and comprehensive. This tool is frequently used in fitness centres, health clinics, and research settings to assess and monitor health and fitness levels.

InBody scans use bioelectrical impedance analysis (BIA) to assess your body composition. This involves sending a low-level electrical current through your body. Since muscle, fat, and water conduct electricity at different rates, the machine can measure the resistance to the current and determine the various components of your body.

An InBody Scan provides a detailed analysis of your body composition, including:

1. Body Fat Percentage – The percentage of your body weight that is composed of fat.

1. Skeletal Muscle Mass – The weight of muscle attached to your bones, crucial for strength and mobility.

1. Visceral Fat – The fat that surrounds your internal organs, an important indicator of health risks.

1. Basal Metabolic Rate (BMR) – The number of calories your body needs to perform basic functions at rest.

1. Total Body Water (TBW) – The amount of water in your body, both intracellular and extracellular.

These metrics help you track changes in your body over time, giving you actionable insights into your fitness and health.

The benefits of an InBody scan go beyond just knowing your weight. Here’s why an InBody Scan can be a powerful tool for both fitness enthusiasts and anyone looking to improve their health:

1. Accurate Progress Tracking – Instead of relying on the scale, which only shows changes in total weight, an InBody scan lets you track changes in muscle mass, fat, and water weight. This can help you monitor the effectiveness of your diet and exercise routine.

1. Tailored Fitness Goals – Whether your goal is to build muscle, lose fat, or improve overall fitness, the detailed insights from an InBody scan allow for more personalised and effective goal setting.

1. Health Risk Assessment – High levels of visceral fat can increase your risk of conditions like heart disease and diabetes. Knowing your visceral fat levels can help you take steps to improve your health.

1. Understanding Your Metabolism –With the InBody scan, you’ll get an estimate of your Basal Metabolic Rate (BMR). This insight is based on your lean mass and allows you to better tailor your diet based on your body's energy needs.

One of the key questions people often ask is, "How accurate is an InBody scan?" In general, InBody scans are highly accurate , with a margin of error of about 2-3%.

InBody has also been compared with DEXA to have an average correlation of 98% for measuring lean mass. The machine’s direct segmental multi-frequency bioelectrical impedance analysis (DSM-BIA) provides greater accuracy compared to older BIA devices.

However, several factors can influence the results of the scan. For instance, hydration levels, recent meals, and physical activity can all affect measurements. To improve the accuracy of results, it’s important to follow certain preparation steps, which we’ll discuss next.

To get the most accurate results from your InBody scan, here are some essential tips to follow:

• Avoid Eating for 2-3 Hours Before the Scan – Food in your stomach can skew results, particularly when it comes to measuring body fat percentage.

• Hydration Matters – Drink enough water throughout the day, but avoid over hydrating right before the scan, as this can impact your total body water measurement.

• Avoid Intense Exercise – Physical activity increases body temperature and alters the flow of blood to your muscles, which can affect the results. It’s best to avoid working out for 6 hours before the scan.

• Skip Caffeine and Alcohol – Since caffeine is a diuretic, it can cause dehydration, impacting your body water measurement. Avoid caffeine for at least 3 hours before your scan, and try to skip both alcohol and excessive caffeine 24 hours before.

• Use the Same Conditions Each Time – If you’re tracking progress over time, aim to perform your InBody scan under similar conditions each time—preferably at the same time of day, in a similar state of hydration, and wearing similar amounts of clothing.

• Stand Upright Before Testing – Stand upright for at least 5-10 minutes prior to testing to ensure body water is normally distributed.

• Remove Heavy Clothing and Accessories – Remove any heavy clothing and accessories such as jackets, belts, and jewellery to avoid skewing the results.

• Maintain a Normal Skin Temperature – Avoid extreme temperatures (hot or cold) before the scan as they can impact body composition readings. Activities such as cold plunges, ice baths, or saunas should be avoided for at least 12 hours prior.

Once you’ve completed your InBody scan , you’ll be handed a detailed report showing your body composition. Understanding the various metrics in this report is key to using the data to improve your health and fitness. At Australian Sports Nutrition (ASN) , a trained team member will walk you through your scan results, ensuring you fully understand the numbers and what they mean for your goals. Based on your results, they can make tailored recommendations.

Here’s a breakdown of the key metrics you’ll see on your InBody report:

Your body fat percentage estimates the proportion of your body weight that is made up of fat. Generally, a healthy range for men is 10-20%, while for women it’s 18-28%. A lower body fat percentage can reduce the risk of many health issues and improve athletic performance, but it’s essential to maintain a balance that supports overall health.

This number represents the weight of the muscles attached to your bones, which is important for overall strength and fitness. An increase in skeletal muscle mass over time is typically a positive sign of progress, especially if you're following a strength training regimen. Your ASN team member may suggest supplements such as creatine or protein powder to further support muscle growth.

Your visceral fat level estimates the amount of fat surrounding your internal organs. A high level of visceral fat can increase your risk of serious health conditions like heart disease, type 2 diabetes, and other metabolic disorders. A healthy visceral fat level is typically below 10.

Your Basal Metabolic Rate (BMR) estimates how many calories your body needs just to maintain basic functions like breathing, circulation, and digestion. Knowing your BMR can help you adjust your caloric intake based on your goals—whether you're looking to lose weight, maintain it, or gain muscle.

While InBody scans are safe for most individuals, there are certain groups or situations where the results may be less accurate, or the scan should be avoided:

1. Pregnant Women : The small electrical current used during the scan, although generally safe, may wish to be avoided during pregnancy.

1. Individuals with Pacemakers: People with pacemakers should avoid InBody scans, as the electrical current could potentially interfere with these devices.

1. Amputees : InBody scans may not provide accurate results for individuals with amputations, as the technology requires all four points of contact with the electrodes. 

1. Menstrual Cycle : Hormonal fluctuations during the menstrual cycle, particularly around menstruation, can cause temporary changes in water retention and bloating, which may impact the accuracy of the scan. It’s recommended to avoid scanning during this time for more consistent results.

1. Individuals on the Ketogenic (Keto) Diet : People following a keto diet may experience fluctuations in water weight due to the body's shift to fat metabolism, which could affect the scan results. It's important to consider this when interpreting total body water and muscle mass measurements.

An InBody scan is an invaluable tool for anyone looking to gain insights into their body composition and make informed decisions about their health and fitness. By following the recommended preparation steps, you can ensure that your results are as accurate as possible. Whether you're tracking your fitness journey or assessing health risks, regular InBody scans can provide the data you need to reach your goals.