BodPod
Receive the details the scale can't provide! At the CHAMP Center, our quick, non-invasive BodPod assessment measures your fat-free mass and body fat percentage with precision so you can work towards your goals with confidence and clarity!
BodPod: What It Is
The BodPod uses Air Displacement Plethysmography (ADP) to determine body composition by measuring the volume of air displaced by the participant’s body inside a sealed chamber. Combining this volume with body weight allows calculation of body density, which is then used to determine fat free mass and body fat percentage.
Testing is non-invasive, quick, and comfortable, with testing lasting between 5-10 minutes. Participants sit inside an egg-shaped chamber wearing minimal, form-fitting clothing and a Lycra hair cap. Further preparation details can be found at the CHAMP Center Prepare Page. This method is suitable for all ages and populations, including children, pregnant or postpartum individuals, seniors, and those with mobility limitations, and is increasingly recognized as the practical gold standard for body composition assessment.
At the CHAMP Center, we use the BOD POD® GS-X system from COSMED, the same platform trusted by leading research centers, the NFL, and the military.
BodPod: Why It's Important
Body weight alone cannot provide a complete picture of health, fitness, or progress. The BodPod offers a fast, non-invasive, research-grade assessment of body composition, providing insight into the balance between fat mass and fat-free mass. This insight allows individuals to make informed decisions about training, nutrition, and recovery.
Understanding BodPod results allows participants to:
• Track meaningful changes in fat and fat-free mass independent of scale weight
• Understand the proportion of fat and fat-free mass to inform exercise, recovery, and lifestyle strategies
• Monitor body composition markers related to metabolic health and long-term wellness
• Identify trends not obvious through visual changes or weight measurements
Combining speed, comfort, and accuracy, the BodPod provides actionable insight for individuals seeking consistent, research-grade body composition data.
BodPod: Who Should Do It
BodPod testing measures fat mass and lean mass using a fast, non-invasive method. This test benefits anyone seeking accurate and actionable body composition insights, including:
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Body Recomposition Focused: Monitor changes in fat-free mass and body fat percentage over time to guide training and nutrition.
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Athletes or Active Individuals: Evaluate fat-free mass changes to optimize strength, endurance, and recovery strategies
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Specific Needs: Safe for children, pregnancy/postpartum, seniors, or those with mobility limitations.
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Frequent Monitoring: Conduct assessments as often as needed to track progress and adjust programs without a required waiting period between tests.
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Women across Life Stages: Monitor and understand body composition changes during perimenopause and post-menopause.
BodPod: Interpreting Results
Your BodPod results provide a clear snapshot of your body composition, showing the proportion of fat mass to fat-free mass at a single point in time. This quick, non-invasive assessment allows you to track meaningful changes over time beyond what the scale can show.
Rather than focusing on appearance or a single number, these results reveal how your body responds to training, nutrition, and lifestyle choices. CHAMP Center staff interpret your data using clinically and performance-relevant metrics, placing your results in context with your goals, functional capacity, and overall health.
Key Metrics Include:
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Fat-Free Mass & Percentage
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Fat Mass & Percentage
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Fat Mass Index (FMI)
View the other tabs to read more on each metric.
Fat Mass (g) & Percentage:
This metric reflects total body fat and how it is distributed throughout the body, reported as both absolute mass (g) and relative percentage of total body weight. Tracking fat mass and body fat percentage over time allows changes in adiposity to be evaluated independently of body weight, which can fluctuate due to hydration, muscle gain, or training load.
Higher values may be associated with increased metabolic or cardiovascular risk, particularly when accompanied by elevated visceral fat. Lower values indicate reduced adiposity but should always be interpreted alongside lean mass to ensure adequate muscle mass and overall metabolic health are maintained.
How it’s used:
This metric is useful for tracking fat loss or gain over time, evaluating the effectiveness of nutrition and training strategies, and distinguishing meaningful body composition changes from scale weight alone.
Reference ranges (general examples):
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Men: ~18–24%
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Women: ~25–31%
*Average ranges vary based on age, activity level, ethnicity, and health status.
How to Use Your Results:
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Track meaningful changes in body composition independent of scale weight
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Align training and nutrition strategies with measurable outcomes, such as fat reduction or fat-free mass gains
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Monitor fat-free mass and fat mass over time to evaluate program effectiveness
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Adjust recovery, training load, or nutrition strategies based on observed trends
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Pair BodPod results with other assessments, such as VO₂ max or RMR, to gain a comprehensive view of energy balance, metabolic health, and longevity potential. Create a custom testing package by discussing your goals with CHAMP Center staff today.
Fat-Free Mass & Percentage:
FFM represents all tissue in the body that is not fat, including skeletal muscle, organs, connective tissue, and bone. The percentage reflects FFM relative to total body weight, providing insight into the proportion of non-fat tissue. Tracking both the absolute mass and percentage helps contextualize changes over time, independent of body weight fluctuations.
A higher FFM and Percentage indicates greater muscle and structural tissue, supporting strength, metabolism, and functional performance. A lower FFM and Percentage may reflect inadequate training, nutrition, or recovery, as well as age-related or hormonally influenced tissue loss.
How it's used:
FFM and percentage are tracked to evaluate changes in muscle and structural tissue over time, guide training and nutrition strategies, and monitor the effectiveness of interventions such as body recomposition programs.
Fat Mass Index (FMI):
FMI adjusts fat mass relative to height, offering a clearer assessment of fat-related health risk than BMI alone. Unlike BMI, FMI separates fat mass from lean tissue, making it especially useful for individuals with higher muscle mass or similar body weights but different body compositions.
Higher FMI values are associated with increased metabolic and cardiovascular risk, while lower values generally reflect healthier fat mass relative to body size.
Why FMI matters:
Two individuals can share the same body weight and BMI yet have very different fat mass and health profiles. FMI helps clarify these differences and provides a more meaningful long-term tracking metric.
Recommended FMI ranges:
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Men: ~3–6 kg/m²
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Women: ~5–9 kg/m²
How it’s used:
FMI is particularly useful for long-term monitoring of fat mass changes and for contextualizing body composition in athletic or strength-trained populations where BMI may be misleading. While the BodPod report does not calculate this automatically, CHAMP Center Staff can derive this metric from your results upon request.