Mirror vs Reality: 31.9% BF (InBody humbling)

[Aryan]

I thought I was under 20% body fat, but the InBody 260 at my Bengaluru gym told me otherwise.

Data:
Weight: 82.0 kg (Height: 177 cm)
PBF: 31.9% (26.1 kg Fat Mass)
SMM: 31.0 kg (classic "C‑curve")
Visceral Fat: Level 12
BMR: 1577 kcal

The upsell: the trainer tried to push PT and supplements the moment he saw the "over" bars.

The plan: I'm a biotech student, so I'm sticking to the numbers. My protein intake is already in the normal range (10.9 kg), so I'm skipping the pricey supplements. I'll keep a steady calorie deficit and try to turn this C‑curve into a D‑curve.

Anyone else get sticker shock from an InBody scan? How do you manage a 1577 BMR without crashing?

[Rekha]

Where did you get this done?

[Ranjit]

Please hide your Gmail address.

[Bhavin]

Where's the mirror picture?

[Harish]

Can someone help me estimate my body‑fat percentage? I used to do some home workouts, went from 77 kg down to 64 kg, and I still don't know my actual body‑fat level. My back looks pretty lean, I even see abs, but I still feel a lot of fat.

[Manav]

Is it a DEXA scan?

[Aarti]

BIA isn't very accurate, bro.

[Mohit]

BMR of 1577 means you need 1577 calories just to stay alive while sleeping all day. Your TDEE is the total calories you burn during the day. To lose weight, eat below your TDEE.

[Jagdish]

Get a DEXA scan and you'll be humbled. My first DEXA read 33.9% body fat, while the InBody showed only 27%.

[Manav]

I always felt these scans are rigged.

When you first join, they set a body type that shows a lot of fat, then push you into personal training. After a month they run the same machine with a different setting, so the body fat appears to have dropped dramatically and you think the PT worked.

So, when you do the test the second time, make sure the body type setting is the same as the first test. (Weight, BMI, etc., are all tweaked in the scans).

[Vandana]

DEXA scans are the most reliable, but even they're not 100% accurate.