[{"data":1,"prerenderedAt":806},["ShallowReactive",2],{"ch-de/blog/categories/":3,"ch-de/video-hub/categories/":68,"ch-de/blog/articles/koerperzusammensetzung-verstehen-muskelmasse-koerperfett-viszeralfett":102,"ch-de/page-settings":332,"de/blog/authors/dbe1382d-9385-4b6d-ab19-354507ac4c39/blog-details/":805},{"weight-loss":4,"bewegung":10,"allgemeine-gesundheit":24,"ernaehrung":35,"mentale-gesundheit":46,"schlaf":57},{"uuid":5,"title":6,"full_slug":7,"alternates":8,"slug":9},"e74e37e9-eb2d-4d6a-9673-78c106038a68","Abnehmen","ch-de/blog/categories/weight-loss",[],"weight-loss",{"uuid":11,"title":12,"full_slug":13,"alternates":14,"slug":23},"5cec4dc6-e11b-48e1-aed9-d731a5bae28c","Aktivität","ch-de/blog/categories/bewegung",[15],{"id":16,"name":17,"slug":18,"published":19,"full_slug":20,"is_folder":21,"parent_id":22},417185143,"Activity","activity",true,"ch-en/blog/categories/activity",false,417185122,"bewegung",{"uuid":25,"title":26,"full_slug":27,"alternates":28,"slug":34},"1cd52106-43a2-4683-a298-a88d456acccc","Allgemeine 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verstehen: Muskel, Fett & Viszeralfett","2026-08-05T10:27:18.030Z","2026-08-06T10:22:10.519Z","2026-08-06T10:22:10.535Z",205766811806774,"73ca1c18-9b2c-440c-8c50-b860b60f1b1a",{"_uid":112,"body":113,"meta":155,"title":165,"author":166,"reviewer":205,"component":236,"categories":237,"description":254,"publishedAt":255,"heroMobileImage":256,"heroDesktopImage":260},"b97db241-575c-4bc4-b8bd-f4744e6d060b",[114,118,132,135,144,147,150],{"_uid":115,"content":116,"component":117},"c23b2881-33ba-451d-94ea-fe11b463d464","# **Das Wichtigste in 3 Punkten**\n\n- Zwei Menschen mit gleichem Gewicht können eine völlig unterschiedliche **Zusammensetzung** haben.\n- **Viszerales Fett** ist das stoffwechselaktive Bauchfett um die Organe und besonders eng mit Herz-Gefäss-Risiken verknüpft.\n- **Muskelmasse** unterstützt Stoffwechselkapazität – wenig Muskelmasse ist in Studien mit einer höheren Mortalität verbunden.\n\nDieser Artikel erklärt die wichtigsten Werte, was sie für deine Gesundheit bedeuten – und wie du sie liest, ohne Statistik-Studium.\n\n## **Was ist Körperzusammensetzung?**\n\nDein Körper besteht – orientierend – aus **Fett, Muskeln, Wasser und Knochen**. Die Körperzusammensetzung beschreibt, wie sich dein Gewicht auf diese Anteile verteilt.\n\nDas erklärt eine Alltagsbeobachtung: Zwei Menschen, gleich gross und gleich schwer, können ganz unterschiedlich aussehen – und unterschiedlich gesund sein. Der eine trägt mehr Muskel, der andere mehr Fett. Auf der Waage sind sie identisch. Unter der Oberfläche nicht.\n\n## **Warum die Körperzusammensetzung mehr sagt als die Waage – und der BMI**\n\nGewicht und BMI unterscheiden nicht zwischen Fett und Muskel und sagen nichts darüber, **wo** das Fett sitzt. Genau das ist aber entscheidend:\n\n- **Wo** das Fett sitzt: Fett um die Organe (viszeral) ist stoffwechselaktiv und -riskanter als Unterhautfettgewebe.\n- **Wie viel Muskel** du hast: Muskeln sind dein Stoffwechsel-Umsatzmotor und schützen Gesundheit und Kraft – besonders mit zunehmendem Alter.\n\nDeshalb ist die Körperzusammensetzung ein ehrlicheres Bild deiner Gesundheit als eine einzige Kilo-Zahl.\n\n## **Die wichtigsten Werte – und wie du sie liest**\n\n### **Skelettmuskelmasse**\n\nMuskeln verbrauchen Energie, stabilisieren den Blutzucker und ermöglichen Stoffwechselflexibilität. Wenig Muskelmasse ist nicht nur eine Frage der Optik: In einer Meta-Analyse von 16 Studien mit über 81’000 Menschen war eine niedrige Skelettmuskelmasse mit einem rund **57% höheren Risiko** für die Gesamtsterblichkeit verbunden (*PLOS One*, 2023) . Mehr Muskel ist also gelebte Prävention.\n\n### **Körperfettanteil (KFA)**\n\nDer Körperfettanteil zeigt, wie viel deines Gewichts Fett ist – aussagekräftiger als der BMI, weil er Fett und Muskel trennt; korrigiert an **Geschlecht, Alter und Messmethode** Sinnvoller als ein Momentwert ist oft der **Verlauf** über die Zeit.\n\n### **Viszerales Fett**\n\nDas ist das Bauchfett **um die inneren Organe** – und ein stoffwechselaktives Gewebee. Es gibt freie Fettsäuren und Entzündungs-Botenstoffe ab und fördert so eineStoffwechseldysregulation. Systematische Auswertungen assoziieren einen höheren viszeralen Fettamteil mit einem ungünstigeren kardiometabolischen Profil und höherer Mortalität (*Frontiers in Endocrinology*, 2022) \n\n### **Die Muskel-Fett-Analyse: das Balken-Bild lesen**\n\nViele Analysen zeigen drei Balken übereinander – **Gewicht, Skelettmuskelmasse, Körperfettmasse**. Die Faustregel: Ist der **Muskelbalken länger** als der Fettbalken (und beide im Verhältnis zum Gewicht ausgewogen), ist das ein gutes Zeichen. Ein kurzer Muskel- und ein langer Fettbalken deuten eher auf Verbesserungspotenzial. Wichtig ist das **Muster** – und wie es sich über die Zeit verändert.","blog-detail-markdown",{"_uid":119,"imageFit":120,"imageNew":121,"component":122,"description":123,"mobileImage":124,"desktopImage":130},"70ec09ce-7f83-4dcf-84d9-8fcfafc17df3","cover",[],"blog-detail-image-with-description","",{"id":125,"alt":123,"name":123,"focus":123,"title":123,"source":123,"filename":126,"copyright":123,"fieldtype":127,"meta_data":128,"is_external_url":21},205768940314356,"https://a.storyblok.com/f/103647/2400x1800/eee95ce331/more_than_the_scale_de.png","asset",{"size":129},"2400x1800",{"id":125,"alt":123,"name":123,"focus":123,"title":123,"source":123,"filename":126,"copyright":123,"fieldtype":127,"meta_data":131,"is_external_url":21},{"size":129},{"_uid":133,"content":134,"component":117},"f52f4349-6b8c-4d62-937b-c00e2a8de7f5","## **Was sind „gute\" Werte?**\n\nEs gibt keine universelle Idealzahl. Gesunde Bereiche unterscheiden sich nach Alter, Geschlecht, Trainingszustand und Messmethode. Zwei Prinzipien helfen mehr als jede Tabelle:\n\n1. **Tendenz schlägt Momentaufnahme.** Bewegt sich dein Fett runter und deine Muskelmasse bleibt stabil oder steigt – dann läufst du richtig, fast egal, wo du gestartet bist.\n2. **Verhältnis schlägt Einzelwert.** Muskel im Verhältnis zu Fett (und wenig Viszeralfett) ist aussagekräftiger als eine einzelne Prozentzahl.\n\nWas deine konkreten Werte für **dich** bedeuten, ordnet am besten eine ärztliche Fachperson ein.\n\n## **Was du tun kannst**\n\nDie zwei stärksten Faktoren:\n\n- **Krafttraining** baut Muskeln auf bzw. erhält sie (2–3-mal pro Woche für Effekt).\n- **Genug Eiweiss** unterstützt den Muskelerhalt, besonders während einer Gewichtsabnahme.\n- **Bewegung im Zone-2 Bereich (60-70% HFmax)** reduziert am effektivsten das viszerale Fett.\n\nGerade beim Abnehmen ist es zentral, **Muskeln zu halten** – warum, erklären wir ausführlich in unserem Artikel zu [Muskeln und Abnehmen](/ch-de/blog/articles/muskeln-statt-nur-kilos-warum-die-korperzusammensetzung-beim-abnehmen-mit-glp-1-entscheidend-ist).\n\n## **Warum der Verlauf wichtiger ist als ein einzelner Wert**\n\nEine einzelne Messung ist wie ein Foto. Was du wirklich willst, ist der **Film**: Bewegt sich deine Körperzusammensetzung in die richtige Richtung? Genau deshalb misst *care* die Körperzusammensetzung nicht einmalig, sondern – im Rahmen einer Behandlung – **monatlich**. So siehst du konkret, ob du Fett verlierst und Muskeln hältst, und kannst entsprechend gegensteuern.\n\n## **Was eine *care*-Analyse alles zeigt**\n\nEine *care*-Körperanalyse misst weit mehr als Gewicht und Körperfettanteil. In wenigen Minuten entsteht ein umfassendes Bild, gegliedert in vier Bereiche:\n\n- **Body Score** – ein Gesamtwert (0–100), der deine Messwerte zu einer Einordnung zusammenfasst und den Verlauf über die Zeit sichtbar macht.\n- **Muskel & Stoffwechsel** – Skelettmuskel-Index (SMI), Fettfreie-Masse-Index (FFMI) und **Grundumsatz** (Basal Metabolic Rate, BMR): wie viel Energie dein Körper in Ruhe verbraucht.\n- **Muskel- & Fettmasse** – Gewicht, Skelettmuskelmasse und Körperfettmasse in Kilogramm.\n- **Fett-Analyse** – Körperfettanteil, BMI, **Taille-Grösse-Verhältnis** (Waist-to-Height), **Bauchumfang** und **viszerales Fett**, das stoffwechselaktive Bauchfett um die Organe.\n\nSo siehst du nicht nur, *ob* sich etwas bewegt, sondern *was* genau – Muskel, Fett, Stoffwechsel und Risiko-Fett getrennt. Aus den Werten wird ärztlich eingeordnet ein Plan, kein Zahlensalat.\n\n**Kenn deine Werte.** Eine **Muskel-Fett-Analyse** ist Teil des *care*-Check-ups – zusammen mit Blutwerten und Blutdruck, ärztlich eingeordnet. So weisst du, wo du stehst, statt zu antizipieren. → [**Ganzkörper** **Check-up entdecken**](/ch-de/ganzkorper-check-up)\n\n*Schon bei CARE* in Behandlung? Deine **monatliche Muskel-Fett-Analyse** und ihr Verlauf stehen in der App. ",{"_uid":136,"imageFit":120,"imageNew":137,"component":122,"description":123,"mobileImage":138,"desktopImage":142},"744607da-9ba7-4532-becc-1d28a64b9a59",[],{"id":139,"alt":123,"name":123,"focus":123,"title":123,"source":123,"filename":140,"copyright":123,"fieldtype":127,"meta_data":141,"is_external_url":21},205768940302067,"https://a.storyblok.com/f/103647/2400x1800/03c0f0c515/what_care_shows_de.png",{"size":129},{"id":139,"alt":123,"name":123,"focus":123,"title":123,"source":123,"filename":140,"copyright":123,"fieldtype":127,"meta_data":143,"is_external_url":21},{"size":129},{"_uid":145,"content":146,"component":117},"455c07fb-5a9e-450f-b242-53169e59e0fc","## **Fazit**\n\nDeine Körperzusammensetzung sagt mehr über deine Gesundheit als Gewicht oder BMI: Sie zeigt, wie viel **Muskel** dich trägt, wie viel **Fett** du hast und wie viel davon als riskantes **viszerales Fett** um deine Organe sitzt. Achte weniger auf einzelne Zahlen, mehr auf das **Verhältnis** und den **Verlauf** – und auf die zwei Aspekte, die wirken: Krafttraining und genug Eiweiss.\n\n## **Häufige Fragen**\n\n**Was ist der Unterschied zwischen Körperfettanteil und BMI?** Der BMI setzt nur Gewicht und Grösse ins Verhältnis und unterscheidet nicht zwischen Fett und Muskel. Der Körperfettanteil zeigt direkt, wie viel deines Gewichts Fett ist – und ist damit aussagekräftiger.\n\n**Warum ist viszerales Fett gefährlicher als anderes Fett?** Weil es stoffwechselaktiv ist: Es gibt freie Fettsäuren und Entzündungs-Botenstoffe ab und ist korreliert mit Herz-Gefäss- und Stoffwechselrisiken.\n\n**Welcher Körperfettanteil ist gesund?** Das hängt von Geschlecht, Alter und Messmethode ab – eine einzelne „richtige\" Zahl gibt es nicht. Aussagekräftiger ist der Verlauf und das Verhältnis von Muskel zu Fett. Die Einordnung gehört in ärztliche Hände.\n\n**Wie oft sollte man die Körperzusammensetzung messen?** Ein einzelner Wert sagt wenig – der Verlauf zählt. Im Rahmen einer Behandlung ist eine monatliche Messung sinnvoll, um Fortschritt sichtbar zu machen.",{"_uid":148,"content":149,"component":117},"65ea0c41-1796-43fd-8355-ba260ca642a9","### **Medizinischer Hinweis**\n\n*Dieser Artikel dient der allgemeinen Information und Gesundheitsaufklärung. Er ersetzt keine individuelle ärztliche Beratung, Diagnose oder Behandlung. Was deine konkreten Werte bedeuten, ordnet eine ärztliche Fachperson ein. Bei gesundheitlichen Beschwerden wende dich an eine Ärztin oder einen Arzt.*",{"_uid":151,"title":152,"content":153,"component":154},"c36bc18b-1cdf-468a-a844-f2241f9068fd","Quellenverzeichnis","*\\[1\\] Low skeletal muscle mass index and all-cause mortality risk in adults: a systematic review and meta-analysis of prospective cohort studies.* PLOS One. 2023. doi:[10.1371/journal.pone.0286745](https://doi.org/10.1371/journal.pone.0286745). (16 prospektive Kohorten, > 81’000 Personen; gepooltes RR 1,57.)\n\n*\\[2\\] Abdominal Visceral Adipose Tissue and All-Cause Mortality: A Systematic Review.* Front Endocrinol (Lausanne). 2022. doi:[10.3389/fendo.2022.922931](https://doi.org/10.3389/fendo.2022.922931) ([PMC9446237](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9446237/)).","BlogDetailCollapsibleMarkdown",[156],{"_uid":157,"title":105,"no_index":21,"og_image":158,"canonical":159,"component":162,"no_follow":21,"description":163,"image_param":164,"hide_sitemap":21},"95269a16-d9b8-47b3-9cf0-6b89f0c1a6bb","//a.storyblok.com/f/103647/2400x1200/6c0cf8ac49/meta-image.png",{"id":123,"url":123,"linktype":160,"fieldtype":161,"cached_url":123},"story","multilink","meta","Was Muskelmasse, Körperfettanteil und viszerales Fett über deine Gesundheit sagen – und wie du deine Muskel-Fett-Analyse richtig liest. Ärztlich erklärt.\n\n\n\n","1200x600","Körperzusammensetzung verstehen: Muskelmasse, Körperfett & viszerales Fett richtig deuten",{"name":167,"created_at":168,"published_at":169,"updated_at":170,"id":171,"uuid":172,"content":173,"slug":186,"full_slug":187,"sort_by_date":188,"position":189,"tag_list":190,"is_startpage":21,"parent_id":191,"meta_data":188,"group_id":192,"first_published_at":193,"release_id":188,"lang":194,"path":188,"alternates":195,"default_full_slug":187,"translated_slugs":204,"_stopResolving":19},"Ion Haab","2025-05-09T09:50:28.577Z","2026-07-30T12:55:29.794Z","2026-07-30T12:55:29.809Z",667229075,"dbe1382d-9385-4b6d-ab19-354507ac4c39",{"_uid":174,"name":167,"role":175,"photo":176,"isFemale":21,"linkedin":180,"location":183,"component":184,"description":185},"ba3aab97-7f88-42ae-a0d6-8f3a8f778bbb","Co-Founder & CEO",{"id":177,"alt":123,"name":123,"focus":123,"title":123,"source":123,"filename":178,"copyright":123,"fieldtype":127,"meta_data":179,"is_external_url":21},91421379629658,"https://a.storyblok.com/f/103647/3000x2000/85c54e313b/img-rectangle-ion-haab.png",{},{"id":123,"url":181,"linktype":182,"fieldtype":161,"cached_url":181},"https://www.linkedin.com/in/ionhaab/?originalSubdomain=ch","url","Zurich, Switzerland","author","Ion ist CEO und Mitgründer von CARE, einem Tech-Unternehmen mit der Vision, das Gesundheitswesen durch Digitalisierung und einen stärkeren Fokus auf Prävention nachhaltig zu verändern – und Gesundheit für alle zugänglicher und verständlicher zu machen.","ion-haab","ch-de/blog/authors/ion-haab",null,-10,[],417185126,"0fc6c493-f890-42fa-9716-3ec46202c6e5","2025-05-09T11:35:29.488Z","default",[196,200],{"id":197,"name":167,"slug":186,"published":19,"full_slug":198,"is_folder":21,"parent_id":199},667188311,"ch-en/blog/authors/ion-haab",417185127,{"id":201,"name":167,"slug":186,"published":19,"full_slug":202,"is_folder":21,"parent_id":203},667229092,"ch-fr/blog/authors/ion-haab",667229091,[],{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":212,"slug":222,"full_slug":223,"sort_by_date":188,"position":224,"tag_list":225,"is_startpage":21,"parent_id":191,"meta_data":188,"group_id":226,"first_published_at":227,"release_id":188,"lang":194,"path":188,"alternates":228,"default_full_slug":223,"translated_slugs":235,"_stopResolving":19},"Melanie Walther","2026-07-27T12:49:53.890Z","2026-08-03T13:18:55.122Z","2026-08-03T13:18:55.136Z",202616807000622,"40f526ff-06f5-4713-aca6-9c49ab7772e4",{"_uid":213,"name":214,"role":215,"photo":216,"isFemale":19,"linkedin":220,"location":183,"component":184,"description":221},"b15ed177-50e6-4f13-a2d8-101a495f9f41","Dr. med. Melanie Walther","Allgemeine und Innere Medizin | Stoffwechsel und Übergewicht",{"id":217,"alt":123,"name":123,"focus":123,"title":123,"source":123,"filename":218,"copyright":123,"fieldtype":127,"meta_data":219,"is_external_url":21},22386773,"https://a.storyblok.com/f/103647/3000x2000/33e572c68a/img-rectangle-melanie-1.png",{},{"id":123,"url":123,"linktype":160,"fieldtype":161,"cached_url":123},"Melanie ist Fachärztin für Allgemeine Innere Medizin mit kardiometabolischem und neuroendokrinologischem Interessenschwerpunkt.","melanie-walther","ch-de/blog/authors/melanie-walther",-20,[],"f02c5302-6959-4e64-a3ec-0e77b4254d2f","2026-07-27T12:51:08.639Z",[229,232],{"id":230,"name":206,"slug":222,"published":19,"full_slug":231,"is_folder":21,"parent_id":199},202616104621476,"ch-en/blog/authors/melanie-walther",{"id":233,"name":206,"slug":222,"published":19,"full_slug":234,"is_folder":21,"parent_id":203},202616810891852,"ch-fr/blog/authors/melanie-walther",[],"blog-detail",[238],{"name":239,"created_at":240,"published_at":241,"updated_at":242,"id":243,"uuid":5,"content":244,"slug":9,"full_slug":7,"sort_by_date":188,"position":247,"tag_list":248,"is_startpage":21,"parent_id":249,"meta_data":188,"group_id":250,"first_published_at":251,"release_id":188,"lang":194,"path":188,"alternates":252,"default_full_slug":7,"translated_slugs":253,"_stopResolving":19},"Weight Loss","2026-07-14T15:36:42.506Z","2026-07-15T07:42:48.789Z","2026-07-15T07:42:48.803Z",198057175085137,{"_uid":245,"title":6,"component":246},"eb4823f2-8d98-4589-b527-123b2de64101","category",-50,[],417185121,"b2abb5be-bc73-46d4-8c0c-6f9a98628bdd","2026-07-14T15:37:08.815Z",[],[],"Dein Gewicht ist nur eine einzige Zahl – deine Körperzusammensetzung zeigt, wie viel Muskelmasse und Körperfett du hast und wo dieses Fett sitzt. 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