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Calculate your lean body mass (LBM) using multiple proven formulas. Estimate muscle mass, fat-free mass, and body composition to track your fitness progress accurately.
Lean body mass (LBM) is your total body weight minus body fat. It includes muscle, bone, organs, water, and connective tissue. LBM represents the metabolically active tissue in your body and is important for determining caloric needs, protein requirements, and overall health assessment.
Tracking lean body mass helps you monitor muscle gain or loss during training and dieting. Higher LBM is associated with better metabolic health, increased calorie burning, and improved physical performance. It's a more comprehensive fitness metric than weight alone.
Lean body mass includes all non-fat tissue, while muscle mass refers only to skeletal muscle. Muscle typically represents 40-50% of total LBM. Muscle mass requires advanced measurement methods like DEXA scans, while LBM can be estimated using formulas.
Different formulas estimate LBM using height, weight, and gender. The Body Fat method is most accurate if you know your body fat percentage. Boer, James, and Hume formulas provide estimates without needing body fat data, each validated for different populations.
Lean body mass (LBM) is your total body weight minus body fat. It includes muscle, bone, organs, water, and connective tissue. LBM represents the metabolically active tissue in your body and is important for determining caloric needs, protein requirements, and overall health assessment.
Lean body mass can be calculated using several formulas. The Body Fat Method uses: LBM = Total Weight - (Total Weight × Body Fat %). The Boer Formula uses height and weight with gender-specific coefficients. The James Formula accounts for body composition differences. The Hume Formula is validated for clinical use. Each formula provides estimates with varying accuracy depending on individual body composition.
For males, LBM percentage of 85% or higher (15% body fat or less) is considered excellent, 80-85% is good, and 75-80% is average. For females, 80% or higher (20% body fat or less) is excellent, 75-80% is good, and 70-75% is average. These ranges can vary by age, as older adults naturally experience some muscle loss over time.
Lean body mass includes all non-fat tissue: muscles, bones, organs, water, and connective tissue. Muscle mass (skeletal muscle) is one component of LBM, typically representing 40-50% of total LBM. Muscle mass requires advanced measurement methods like DEXA scans or MRI, while LBM can be estimated using formulas based on height, weight, and body fat percentage.
To increase LBM, focus on resistance training 3-5 times per week targeting all major muscle groups. Consume adequate protein (1.6-2.2g per kg body weight). Maintain a slight calorie surplus (200-300 cal/day) for muscle growth. Get 7-9 hours of quality sleep. Stay properly hydrated. Use progressive overload in training. Manage stress levels. Beginners may gain 0.5-1 kg muscle per month, while advanced trainees typically gain less.
Disclaimer: This lean body mass calculator provides estimates based on mathematical formulas. Results may vary from actual body composition measured by DEXA scans, hydrostatic weighing, or other professional methods. Consult healthcare professionals for medical advice, diagnosis, or treatment. This tool is for educational and fitness tracking purposes only and should not replace professional medical assessment.