📖 How to Use This Lean Body Mass Calculator
Enter your height, weight, and gender to get your estimated lean body mass using three validated medical formulas: Boer, James, and Hume.
💪 What is Lean Body Mass (LBM)?
Lean Body Mass is the total weight of your body minus all fat mass. It includes muscle, bones, organs, connective tissue, and water. Unlike BMI which only considers height and weight, LBM provides a better picture of body composition.
📊 LBM Formulas
Boer (1984): Male: 0.407×W + 0.267×H - 19.2 | Female: 0.252×W + 0.473×H - 48.3
James: Based on height and weight coefficients
Hume (1966): Male: 0.32810×W + 0.33929×H - 29.5336 | Female: 0.29569×W + 0.41813×H - 43.2933
💡 Why LBM Matters
- Muscle burns 3x more calories than fat at rest
- LBM increases with strength training
- Used for medical drug dosing
- Preserving muscle reduces fall risk with age
🔥 How to Increase LBM
- Strength training 2-4x per week
- Protein intake: 1.6-2.2 g per kg body weight
- Sleep 7-9 hours for recovery
- Progressive overload in workouts
❓ FAQ
❓ Which LBM formula is most accurate? ▼
The Boer formula is considered most accurate for the general population. DEXA scans provide the most accurate clinical measurement.
❓ What is a good LBM percentage? ▼
Men: 75-85% of total weight. Women: 65-75% due to higher essential body fat. Higher LBM indicates better fitness.
❓ Does age affect LBM? ▼
Yes, LBM naturally decreases with age (sarcopenia). After 30, adults lose 3-8% of muscle per decade. Strength training can reverse this.
❓ Can I calculate fat mass from LBM? ▼
Yes! Fat Mass = Total Weight - LBM. Example: 80kg weight - 60kg LBM = 20kg fat mass (25% body fat).
❓ How often should I measure LBM? ▼
Every 4-8 weeks is sufficient. LBM changes slowly; frequent measurements may show normal fluctuations.