How DEXA Scans Can Help You Build a Personalized Diet Plan

📌 Unlike generic dieting methods, a DEXA scan provides:

• Body Fat Percentage – Determines how much fat you need to lose or maintain.
• Visceral Fat Measurement – Assesses risk for metabolic diseases and guides fat loss strategies.
• Lean Muscle Mass – Helps calculate ideal protein intake for muscle retention or growth.
• Bone Density – Ensures nutrient needs (calcium, vitamin D) are met for bone health.
• Regional Fat & Muscle Distribution – Pinpoints where fat loss or muscle gain should be prioritized.

🚀 With this data, you can create a diet plan based on actual body composition—not just generic calorie formulas.

Step 1: Use Your DEXA Scan to Set Your Diet Goals

📌 Before adjusting your diet, define what you’re optimizing for:

• Fat Loss – Focus on reducing body fat while preserving muscle.
• Muscle Gain – Prioritize building lean mass without unnecessary fat gain.
• Body Recomposition – Aim to lose fat while gaining muscle simultaneously.
• Metabolic Health – Address visceral fat reduction and improve insulin sensitivity.

👉 Example: If your DEXA scan shows 30% body fat and low muscle mass, your goal might be to reduce fat to 20% while increasing lean muscle.

Step 2: Determine Your Caloric Needs Based on Lean Mass

📌 Why It Matters:

• Lean muscle mass determines your Basal Metabolic Rate (BMR)—the number of calories your body burns at rest.
• DEXA scans provide an accurate lean mass measurement, helping you calculate caloric intake based on your unique metabolism.

📌 How to Use It:

• For fat loss – Create a caloric deficit (300-500 kcal/day) to lose fat without losing muscle.
• For muscle gain – Eat in a caloric surplus (250-500 kcal/day) to support lean mass growth.
• For body recomposition – Adjust caloric intake based on body composition shifts from each DEXA scan.

👉 Example: If your DEXA scan shows 120 lbs of lean mass, your caloric intake will be adjusted based on whether you're focusing on fat loss, muscle gain, or maintenance.

Step 3: Adjust Macronutrient Ratios for Optimal Results

📌 DEXA scans help fine-tune macronutrient needs by measuring:

• Muscle Mass – Dictates protein intake for muscle maintenance or growth.
• Visceral Fat Levels – Determines carbohydrate needs to improve metabolic health.
• Body Fat Percentage – Helps balance fat intake for weight management.

📌 How to Structure Your Macronutrients:

‍👉 Example: If your DEXA scan shows muscle loss, increase protein intake to 2.2g per kg of body weight and focus on strength training.

Step 4: Optimize Micronutrients Based on Bone & Metabolic Health

📌 DEXA scans provide key insights for micronutrient adjustments:

• Low Bone Density – Increase calcium & vitamin D intake (dairy, leafy greens, fortified foods).
• High Visceral Fat – Add anti-inflammatory foods (omega-3s, fiber-rich vegetables, low-glycemic carbs).
• Muscle Imbalances – Optimize electrolytes (magnesium, potassium) to support muscle function.

👉 Example: If your DEXA scan shows reduced bone density, focus on **calcium-rich foods (dairy, tofu, almonds)**and weight-bearing exercises.

Step 5: Monitor Progress & Adjust Every 4-8 Weeks

• If losing muscle during fat loss → increase protein & adjust training.
• If gaining too much fat during muscle-building → reduce calories & optimize carb intake.
• If bone density is decreasing → add weight-bearing exercise & increase vitamin D.

👉 Example: If your DEXA scan shows muscle loss after weight loss, adjust macros to support lean mass retention.

Final Verdict: Why You Should Use a DEXA Scan for Nutrition Planning

• Provides precise fat & muscle data—beyond just weight changes.
• Identifies visceral fat levels to improve metabolic health.
• Tracks lean mass to ensure muscle preservation during fat loss.
• Helps fine-tune macronutrient intake for performance goals.
• Guides personalized nutrition adjustments for long-term success.

🚀 A DEXA scan takes the guesswork out of dieting, allowing for data-driven nutrition strategies that align with your fitness and health goals.

Book Your DEXA Scan in San Francisco at KALOS Today

Want to customize your diet based on real body composition data? KALOS offers expert DEXA scanning in San Francisco to help you optimize fat loss, muscle gain, and overall health with precision.

📍 Schedule your DEXA scan today at KALOS—because real data leads to better results.

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