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Lean Body Mass Calculator: Measure Your Muscle Mass
Lean Body Mass Calculator
Metric System
cm, kg
Imperial System
feet/inches, pounds
Boer Formula
Most accurate for average individuals
James Formula
Commonly used in research
Hume Formula
Good for athletic individuals
Lean Body Mass Results
Understanding Lean Body Mass
What is Lean Body Mass?
Lean Body Mass (LBM) refers to the total weight of your body minus all the weight from your fat mass. It includes your muscles, bones, organs, skin, blood, and everything else that isn't fat. Knowing your LBM is important for understanding your body composition and tracking fitness progress.
Why Calculate Your Lean Body Mass?
Calculating your lean body mass can help you:
- Track muscle growth: Monitor changes in muscle mass during training programs
- Determine calorie needs: LBM is a key factor in calculating your basal metabolic rate (BMR)
- Assess health risks: Low LBM can indicate sarcopenia or other health issues
- Set fitness goals: Understand your current body composition to set realistic goals
Different Formulas for Calculating LBM
Our calculator provides three different formulas to estimate your lean body mass:
- Boer Formula: Developed in 1984, this is considered one of the most accurate formulas for the general population
- James Formula: Developed in 1976, this formula is commonly used in research settings
- Hume Formula: Developed in 1966, this formula is often recommended for athletic individuals
How to Increase Your Lean Body Mass
If you want to increase your lean body mass, consider these strategies:
- Strength training: Engage in resistance exercises at least 2-3 times per week
- Protein intake: Consume adequate protein (1.6-2.2g per kg of body weight) to support muscle growth
- Calorie surplus: Eat slightly more calories than you burn to support muscle growth
- Proper recovery: Get enough sleep and allow muscles to recover between workouts
- Consistency: Stick to your training and nutrition plan for long-term results
Frequently Asked Questions
Lean body mass includes all non-fat components of your body (muscles, bones, organs, water, etc.), while muscle mass specifically refers to the weight of your skeletal muscles. LBM is always larger than muscle mass.
Generally, a higher lean body mass is associated with better metabolic health, strength, and physical function. However, extremely high LBM without consideration of overall health isn't necessarily beneficial.
If you're actively trying to change your body composition, calculating every 4-8 weeks is sufficient to track meaningful changes. Daily measurements aren't necessary as changes happen slowly.
Yes, the formulas in this calculator estimate LBM based on height, weight, gender, and age without requiring body fat measurements. However, methods that directly measure body fat (like DEXA scans) will provide more accurate LBM calculations.
Different formulas were developed using different population samples and statistical methods. The variation highlights that LBM estimation is just that - an estimation. For most people, the Boer formula provides the most accurate estimate.