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Project VO2

Get your Baseline

In two minutes, estimate your VO2 max, muscle mass and body fat, see where you rank against people your age and where each is heading by 70.

Muscle

Arm and leg muscle (ALMI)

Estimate

8.0kg/m²

Below Avg

More muscle than 25% of men your agesource 1

Limb muscle

25 kg

Arms and legs 45%Organs and core 55%
Why it matters

A smart scale's lean mass counts your organs and water too. DEXA weighs your arms and legs on their own, which is where the muscle you train lives.

Left and right balance

DEXA only

Left strongerBalancedRight stronger
Why it matters

63% of men aged 20 to 59 have a gap of 5% or more between their left and right arm or leg. A weaker side is often a sign of one-sided training or an old injury.source 1

Your trajectory to 70

Muscle falls by 3 to 8% every decade from about 30, and faster after 60.source 2

Likely rangeIf nothing changesSarcopenia (7 kg/m²)source 3

Fitness

VO2 max

Estimate

42ml/kg/min

Avg

Top 42% for men your agesource 4

Fitness age

42 years

10 years youngerYour age10 years older

Zone 2The heart rate for your easy sessions

115 to 137 bpm

Resting 70Max 184

Your trajectory to 70

VO2 max falls by 3 to 6% a decade in your 20s and 30s, and by over 20% a decade from your 70s.source 5

Likely rangeIf nothing changesLoss of independence (18 ml/kg/min)source 6

Fat

Body fat

Estimate

27%

Avg

Leaner than 51% of men your agesource 1

Visceral fatDeep around your organs

83 cm²

Low riskRisk rises from 100source 7

Subcutaneous fatUnder your skin, the fat you can pinch

21 kg

LessAverage for men your ageMore

Your trajectory to 70

Over two years, fat around the organs rose 5% in women and 3% in men aged around 60, even though their average weight did not change.source 8

Likely rangeIf nothing changes

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Build your test

From £169

Your answers give an estimated range. A lab test gives you your exact number, and what to do next.

Your estimate: 7.1 to 8.9 kg/m²
After your test: your real number
Build Your Test

Your next step

  • Muscle, your focus
  • Fitness
  • Fat

Build muscle

Your estimate puts you ahead of 25% of men your age for muscle, 58% for fitness and 51% for leanness. Muscle is furthest behind, so we'd start there.

  • Strength Training

    3 days a week

    1. MonStrength, as now
    2. TueRest
    3. WedRest
    4. ThuStrength, as now
    5. FriRest
    6. SatStrength, added
    7. SunRest
    • You lift now
    • The day we add
    • Rest

  • Protein Target

    1.6 g for each kg of your 80 kg body weightsource 10

    130 grams a day

    • Breakfast35 g
    • Lunch35 g
    • Dinner30 g
    • Snack30 g

Population reference: NHANES DEXA scans of US adults aged 20 to 84, all ethnicities.source 1 Body composition percentiles are the survey's own weighted percentiles by age, smoothed across age. VO2 max percentiles come from the FRIEND registry.source 4 Muscle and visceral fat are estimated from your answers with models we fitted to NHANES 2011 to 2018 scans, and VO2 max with the Jurca equation, which needs no exercise test.source 12 Visceral fat is a wide-range proxy. All figures are estimates only and do not constitute medical advice, diagnosis, or treatment. Consult a qualified healthcare professional before making changes to your diet or exercise.

Sources

  1. Centers for Disease Control and Prevention. National Health and Nutrition Examination Survey: whole body DEXA, 1999-2006 and 2011-2018. Hyattsville, MD: National Center for Health Statistics. wwwn.cdc.gov/nchs/nhanes

  2. Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004;7(4):405-410. doi:10.1097/01.mco.0000134362.76653.b2

  3. Cruz-Jentoft AJ, Bahat G, Bauer J, et al. Sarcopenia: revised European consensus on definition and diagnosis. Age Ageing. 2019;48(1):16-31. doi:10.1093/ageing/afy169

  4. Kaminsky LA, Arena R, Myers J, et al. Updated reference standards for cardiorespiratory fitness measured with cardiopulmonary exercise testing: data from the Fitness Registry and the Importance of Exercise National Database (FRIEND). Mayo Clin Proc. 2022;97(2):285-293. doi:10.1016/j.mayocp.2021.08.020

  5. Fleg JL, Morrell CH, Bos AG, et al. Accelerated longitudinal decline of aerobic capacity in healthy older adults. Circulation. 2005;112(5):674-682. doi:10.1161/CIRCULATIONAHA.105.545459

  6. Shephard RJ. Maximal oxygen intake and independence in old age. Br J Sports Med. 2009;43(5):342-346. doi:10.1136/bjsm.2007.044800

  7. Després JP, Lamarche B. Effects of diet and physical activity on adiposity and body fat distribution: implications for the prevention of cardiovascular disease. Nutr Res Rev. 1993;6(1):137-159. doi:10.1079/NRR19930010

  8. Whitcher B, Thanaj M, Cule M, et al. Precision MRI phenotyping enables detection of small changes in body composition for longitudinal cohorts. Sci Rep. 2022;12:3748. doi:10.1038/s41598-022-07556-y

  9. Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462. doi:10.1136/bjsports-2020-102955

  10. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. doi:10.1136/bjsports-2017-097608

  11. Garthe I, Raastad T, Refsnes PE, et al. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011;21(2):97-104. doi:10.1123/ijsnem.21.2.97

  12. Jurca R, Jackson AS, LaMonte MJ, et al. Assessing cardiorespiratory fitness without performing exercise testing. Am J Prev Med. 2005;29(3):185-193. doi:10.1016/j.amepre.2005.06.004