Lean Mass Calculator

Lean body mass refers to the weight of everything in your body except fat, including organs, skin, bones, body water, and muscle mass. It typically ranges from 70% to 90% of total body weight, with women generally having lower percentages than men.

Unlike body weight alone, lean body mass is a better indicator of your overall health and fitness level.

Lean body mass offers several advantages:

• Improves body composition and appearance
• Enhances bone and joint health
• Increases insulin sensitivity and metabolism
• Boosts overall strength
• Raises resting metabolic rate, aiding in weight management

By tracking your lean body mass, you can better evaluate your progress in fitness and health goals beyond what a regular scale can tell you.

This calculator uses the Boer formula, which is considered one of the most accurate methods for estimating lean body mass without specialized equipment. However, it's important to note that this is still an estimation.

For the most accurate results, professional methods like DEXA scans, Bioelectrical Impedance Analysis (BIA), or Hydrostatic Weighing would be recommended. If you know your body fat percentage from one of these methods, you can input it for more accurate results.

Training:

• Focus on resistance training with compound exercises (squats, deadlifts, bench press, pull-ups)
• Aim for 8-12 repetitions per set to promote muscle hypertrophy
• Implement progressive overload by gradually increasing weights
• Include a variety of training methods like weight lifting, resistance bands, and HIIT

Nutrition:

• Consume adequate protein (1.6-2.2g per kg of body weight)
• Eat in a slight caloric surplus to support muscle growth
• Include nutrient-dense foods for vitamins and minerals
• Time your nutrition around workouts for optimal results

Recovery:

• Ensure 7-9 hours of quality sleep
• Allow 48-72 hours of recovery between training the same muscle groups
• Stay properly hydrated
• Consider stress management techniques to optimize hormonal environment

Many people confuse lean body mass with muscle mass, but they're not the same:

Lean Body Mass includes all non-fat tissues in your body: skeletal muscle, organs, bones, blood, water, and connective tissues. It's everything in your body that isn't fat.

Muscle Mass refers specifically to the weight of the muscles in your body, which is just one component of lean body mass. Typically, muscle mass accounts for about 30-40% of your total lean body mass.

This calculator provides your total lean body mass, not just your muscle mass. To estimate muscle mass specifically, you would typically need more specialized measurements.