If you've been to Bodyscan for a DEXA scan then you can use the Bodyscan body composition calculator to set targets for fat loss, muscle gain or both.
After entering the data (in kilograms, not grams) from your DEXA Bodyscan report on the first (RMR) page (which gives you two formulae's outputs for your resting calorie requirement), you can advance to the Body Composition Calculator, which allows you to set targets for fat and lean mass, using your FMI and LMI.
As I say in another blog post, these indices are the best numbers to use because FMI is not affected by muscle and LMI is not affected by fat.
To arrive at FMI and LMI targets, you might want to use the Bodyscan aggregate data tables that are available here. You can see from the blue (male) tables, that the median (50th percentile) score for male FMI is 5.78 and the median LMI is 19.3. The orange (female) tables show medians of 7.45 and 15.6 respectively. (These figures have been updated as of September 2016).
If you're already carrying more fat and/or less lean mass than the average Bodyscan client, you might want to use these median values as your target FMI and LMI.
On the body comp calculator you can move the fat and lean slidebars until your FMI and LMI (on the left of the page) reach or come close to those targets. You'll then have (immediately above the slidebars) the absolute amounts, in kilograms, of fat and muscle you need to lose/gain. You'll also see your projected change in weight - which might even be zero.
If you're better than the Bodyscan client average, you can set your targets to be the top quartile or top 10% or better.
The FMI and LMI targets come with a caveat - the aggregate Bodyscan client data do not represent random samples of the UK population; they are the results of people who have chosen and paid to have a DEXA scan. Also, the tables are not age-matched and they contain a range of ethnicities. Nevertheless, they are a good starting point to set a tangible, achieveable target.
Whilst lean mass does decline in later years, it is not by much, and this decline only affects LMI and therefore body fat percentage. It does not affect fat mass or, therefore, your FMI.
Easy? Now all you have to do is achieve your target!