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Reassessing my performance with UFIT

On 18 March 2022, I joined Stu, an Exercise Physiologist at UFIT Singapore, for a health screening. On 24 May 2023, I returned to UFIT to reassess my health and performance and see how I've progressed (or regressed) over the past 13–14 months.

I won't spend much time detailing what an assessment entails. In my previous blog, I broke down what you should do before an assessment, what to expect during an assessment, and how to interpret assessment results. All of the information is still relevant, little has changed.

So, let's jump into my 2023 results and see what adaptations occurred over approximately one year and what I plan to do in 2023–2024 based on my results.

My 2023 body composition results

My 2022 and 2023 assessments both began with a body composition analysis on an InBody 270 (a body composition analyser). This roughly measures your fat mass, skeletal muscle mass, and body water levels by simply standing on the device and holding a pair of electrodes. This is followed by a rest period, where your resting heart rate is measured, and then a progressive cardiovascular test that lasts a few minutes (either on a Wattbike or treadmill).

After 48–72 hours, I was sent my full Performance Report. Here are its key metrics and how they compare to 2022.


  • 2022 - 76.5 kg

  • 2023 - 82 kg

  • +5.5 kg (Both skeletal muscle mass and body fat mass increased)

Skeletal muscle mass

  • 2022 - 38.9 kg

  • 2023 - 40.4 kg

  • +1.5 kg (Segmentally, the biggest increases were on my trunk, shoulders, and arms)

Body fat mass

  • 2022 - 8.1 kg

  • 2023 - 11.5 kg

  • +3.4 kg

Percentage body fat

  • 2022 - 10.7%

  • 2023 - 14.1%

  • +3.4%

VO2 max

The maximum amount of oxygen you can take in and use during high-intensity exercise.

  • 2022 - 44.4 ml/min/kg (Good)

  • 2023 - 49.4 ml/min/kg (Superior)

  • +5 ml/min/kg

Resting Metabolic Rate (RMR)

My metabolism uses a mix of 67% fats and 33% carbohydrates. When compared to the rest of the population, my metabolism is 12% higher (+7% from 2022).

  • 2022 - 2,671 kcal/day on training days

  • 2023 - 2,993 kcal/day on training days

  • +322 kcal/day on training days

My plans for 2023–2024

I’m happy with the results of my 2023 Performance Report.

My metabolism is healthy and shows a high reliance on fat as the main energy source, which indicates good cellular health. My metabolic rate is also approximately 12% higher than average.

While my muscular fitness was not specifically measured, I’ve seen a steady progression in my load-bearing exercises over the past few months and have added 1.5 kg of skeletal muscle mass. This has had a positive impact on my RMR, which increased by 322 kcal/day (on training days). I plan to lessen the amount of volume/hypertrophy muscular training and focus on more strength and power training over the coming months, which will also support my cardiovascular training.

My aerobic fitness is at an excellent level for my age and gender compared to normative data, however, there is a slight limitation in my cardiac efficiency. To improve this, I will continue to perform 3–4 low-intensity (126­­–144 bpm) training sessions and 1–2 high-intensity (151+ bpm) interval sessions each week. However, I will increase their intensity to reflect the new heart-rate training zones identified in the report.

Regarding my body composition, I want to lower my body fat mass. I plan to gradually lose 2–3 kg to bring me down to approximately 79 kg, which I hope will also bring me down to approximately 12% body fat.

To achieve this, I must enter a daily caloric deficit; I will consume 2,493 kcal on training days and 1,977 kcal on rest days. Regarding macros, I will aim for approximately 1.8–2.2 g protein per kg body weight, 1–3 g carbohydrates per kg body weight, and 1 g healthy (unsaturated) fat per kg body weight. On training days (2,493 kcal), that'll mean my macros are:

  • P180 (722 kcal - a gram of protein is 4 calories)

  • C246 (984 kcal - a gram of carbohydrates is 4 calories)

  • F82 (738 kcal - a gram of fat is 9 calories)

  • Total 2,444 kcal

Want to give it a go?

If you feel inspired to do a Health or Fitness screening at UFIT, you can book one here.

If you want to see what a Performance Report looks like, you can download and view my 2023 report below.

UFit Performance Report 2023
Download • 4.94MB

I recommend a Health or Fitness screening to those who want a reliable RMR estimate, those who are training for a performance goal, or those who are fitness nerds (like myself).

If you'd like to stay updated on my workouts and nutrition, you can follow or contact me on Instagram.


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