We use revolutionary 3D body mapping technology that captures key measurements and helps you understand what they mean to your health, allowing you to set goals and visualise changes in your body over time.
Click on an icon to know about each measurement
We measure you from the bottom of your feet to the top of your head, so make sure you stand tall and look straight when in the mPod.
Whether you’re looking to lose a few pounds, gain some muscle or maintain your physique, keeping track of your body mass is an important part of the process.
We’ll take this measurement across the fullest part of your bicep. No need to ﬂex, we know they’re great anyway.
We take this measurement across the fullest part of your chest. So, breathe easy during your mapping session in the mPod.
We’ll measure across the smallest part of your waist. How ﬂattering.
Wow, your hips are so cool and… hip. Sorry. We get this by measuring from your abdomen to the fullest part of your glutes.
We measure the middle of your thighs between your gluteus maximus (your butt) and the back of your knee.
Heads, shoulders, knees and it’s time to measure the knees. We get this number by measuring across the middle of each of your knees.
The fullest part of your calves is the best part of your calves… so that’s exactly where we measure.
Whether your shoulders are broad, or not so broad, we measure the distance around the widest part.
Long neck, no neck or rubberneck, to get this number we measure around your neck, starting at your larynx. (That’s pretty much the middle of your neck.
This is the measurement across the girthiest part of your forearm. (Yes, girthiest is a word, we checked.)
Body Fat %
Every body is a work in progress, right? And whether you’re underweight, overweight or healthy, your BMI, or Body Mass Index, is a pretty good indicator of where to start on your journey to a healthier you. And mPort is a great partner to map that journey.
For most adults, an ideal BMI is somewhere between 18.5 and 25. Any higher is a sign that you may be overweight. And any lower means you may be underweight. But keep in mind this can vary from person to person.
While all our bodies need some essential fats to function, most of us can aﬀord to lose a little of the excess fat. This is where your Body Fat Percentage comes in. It’s important to know that all Body Fat Percentage calculations are only estimates. When you know more about your body, you can chart your course to better health. Weight loss alone won’t necessarily lead to huge decreases in body fat since weight loss without exercise will lead to decreases in lean mass as well. If you really want to decrease your body fat percentage you’ve got to eat better, do cardiovascular exercise AND remember to do resistance training to build up your lean mass, otherwise about 25% of every pound you lose will come from lean, calorie-burning muscle.
Men should aim to stay between 6 - 24% body fat, whereas for women 14 - 31% is considered healthy.
Fat Free Mass
Fat Free Mass %
Your fat-free mass (FFM), also called Lean Body Mass (LBM), is basically any component of your body that isn’t fat. This includes bones, organs, muscles and even water. (Your clothes don’t count.) It can be used by medical professionals to determine prescription levels for medication such as anaesthetics or water-soluble drugs.
Your fat-free mass is exactly what it sounds like – everything in your body that isn’t, you guessed it, fat. This includes water, bone, organs, muscle and may also include that smoothie you had before stepping into the mPod.
Waist / Hip Ratio
Waist / Height Ratio
Your waist-to-hip ratio is great way to estimate how fat is distributed throughout your body. Regardless of your height and build, a relative excess of fat around your waist appears to increase your risk of developing one or more chronic diseases or conditions such as heart disease and diabetes. One way doctors recommend assessing your weight-related risk is by measuring your waist circumference in relation to your hip circumference.
Classiﬁcations are diﬀerent for men than for women. Anything above .85 for women and .90 for men is considered high risk.
Your waist to height ratio helps you determine your cardio-metabolic risk. (That’s a fancy way of saying your risk of diabetes, heart attack or stroke.) It’s a stronger predictor than BMI because it measures the degree of central fat distribution. It’s important to avoid going by BMI alone since it’s not the most accurate form of measurement for lean, fit and healthy individuals who carry additional muscle mass. The ﬁrst step on your journey to a better you is knowing what you need to work on.
The ideal Waist/Height ratio for men is between 0.43 and 0.53, and for women is 0.42 to 0.49. The farther away from these numbers you are, the more likely you’re underweight or overweight.
Basal Metabolic Rate
Ideal Weight Range
Your Basal Metabolic Rate (BMR, not to be confused with BMW) is basically the amount of energy your body needs to keep functioning in a resting state. Knowing your Basal Metabolic Rate can help weight management programme because it can help you calculate how much energy you spend in a day. Relax, though, it’s determined by a lot of factors – age, gender, body size, body composition and lifestyle, so it could be anywhere from 45% to 70% of your daily total energy expenditure.
This may sound obvious, but your Ideal Weight Range is the weight recommended by the American Council on Exercise and is based on your gender and their body fat classiﬁcations. But, like a lot of these numbers, don’t worry, awareness is the first step to map a journey to where you need to be.
Target Heart Rate for Exercise
Just like no two bodies are the same, no two hearts are either. So while it’s a great tool for establishing a safe exercise heart rate, it isn’t an exact science. Heart rate during moderately intense activities is about 50-69% of your maximum heart rate, whereas heart rate during hard physical activity is about 70% to less than 90% of the maximum heart rate.