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lean body mass Calculator

Lean Body Mass Calculator

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WANT TO KNOW HOW MUCH LEAN BODY MASS YOU HAVE?

Calculating Body Mass is now made easy with this Lean Body Mass Calculator. This LBM calculator designed in a way that everyone can use it by putting in values like your weight, gender, and height. This Lean Body Mass Calculator tells you not just the LBM for various categories but also tells about your body fat percentage. For a weight-conscious person, this LBM Calculator is a very handy tool.

Calculate Lean Body Mass in Just a Second and Set Your Fitness Goals by Maintaining Lean Body Mass

You might have seen people who are fat but not muscular, and if you compare their body weights, you will find out that fat person has lesser weight than the muscular man. A fat person looks bulky due to extra fat in the body, while muscles possess more volume than the weight, and that’s why a person with muscles looks smarter but still has good weight; that’s because this person has a more lean body mass than the body fat. And now you know why it is important to know about your lean body mass.

What is Lean Body Mass?

In very simple words, the lean body mass is the weight of your body after deducting the weight of your body fat. In other words, it’s the weight of muscles, your bones, other body organs, and limbs without fat. Now as you know what is lean body mass, you might have got the idea of what is important in your mission of weight loss.

The extra body fat not just disfigure your body, it is also dangerous for your health and smooth performance of your daily body functions. So if you will calculate how much lean body mass and body fat you have, you can plan your diet and workout accordingly to improve your lean body mass and to reduce your body fat.

Lean Body Mass Standards (What is my lean body mass):

Usually, Lean Body Mass (LBM) rages from 60 to 90 percent of body weight. A man with less than 75 percent LBM is said to be unhealthy, and for a woman, it is less than 68 percent. Athletes often have lean body mass (LBM) between 84 and 94 percent for men and 81 and 91 percent for women, which is said to be normal for trained individuals, although it is lower than the average for healthy people. Studies depict that, it is not healthy, however, for a woman to have less than 8% body fat or a man to have less than 5% body fat. A body muscle calculator by calculator-online also uses the same standards to calculate lean body mass for different genders corresponding to various methods.

How to Calculate Lean Body Mass?

Calculating Lean Body Mass becomes easy with the above lean muscle calculator, but remember that LBM is different for different gender because the body structure and requirements are different for males and females. Normally, female body needs to have more body fat than males so the lean body mass will be lower than males. Let’s have a look how to calculate lean body mass for male and females using lean body mass formulas, but before that let we tells you about the main equation of LBM or (eLBM).

LBM = BW – BF

Where;

  • LBM indicates Lean Body Mass
  • BW indicates body weight
  • BF indicates body fat

The LBM formula’s that are taken into account for calculating LBM are as follows:

The Boer Formula:

For Men:

0.407 × weight[kg] + 0.267 × height[cm] – 19.2

For Women:

0.252 × weight[kg] + 0.473 × height[cm] – 48.3

The James Formula:

For Men:

1.1 × weight[kg] – 128 × ( weight[kg] / height[cm] ) 2

For Women:

1.07 × weight[kg] – 148 × ( weight[kg] / height[cm] ) 2

The Hume Formula:

For Men:

0.32810 × weight[kg] + 0.33929 × height[cm] – 29.5336

For Women:

0.29569 × weight[kg] + 0.41813 × height[cm] – 43.2933

The Peters Formula:

The peters equation is used to calclate LBM of children (up to 13-14 years old) and this equation is based on an estimated extracellular volume (eECV) as given:

eECV = 0.0215·W0.6469·H0.7236

eLBM = 3.8·eECV

Now from the formula’s, you can see how different the lean body mass is for males and females and children. And if you feel that you can’t remember these equations, you always have the option of using this simple and easy to use LBM calculator to calculate your lean body weight.

As you know, lean body mass definition and you have also learned how to calculate lean body mass, and now you need to know how lean male body or female body is perfect or satisfactory. To know about how lean male body or female body should you, you can consult lean body mass chart given below. And if according to chart, you have less lean body mass and more of body fat, you need to try lean body workout to come back to perfect figures.

lean body mass chart

How to Use LBM Calculator:

You just have to fill the designated fields of this simple lean mass calculator to attain your result. You can readily calculate LBM within just four simple steps:

  • You just have to enter your body weight, it can either be in lbs or in kg
  • Very next, from the drop-down menu of this lean muscle mass calculator, you have to select your gender
  • Right after, you have to enter your height, it can either be in ft/in or in cm
  • Once done, hit the calculate button of lean body weight calculator, to calculate your LBM in accordance to Boer, James, Hume, and Peters formula’s

What Is a Good Lean Body Mass?

Generally, women posses more body fat as compared to men even if they have the same body mass index (BMI). Studies reveal that women need more body fat % for them to bear children. That’s the basic reason why they often have a less lean body mass as compared to men. Average women would have LBM between 69 to 75%, and for men, LBM is between 76 to 82%.

For many individuals, LBM range from 60 to 90% of their body weight. If a female has a lean body mass (LBM) percentage lower than 68%, then she’s considered unhealthy. The same for a man, if he has an LBM percentage lower than 75%.
Typically, athletes who workout and train to build muscles, they have an LBM percentage range between 84 to 94% for men and 81 to 91% for women. Experts referred these ranges “normal” for those who train. You can use the above simple but highly accurate LBM calculator to know in which ranges your LBM is!

Try this calculator by calculator-online, if you really wondering to know about your Body Mass Index or BMI.

Lean Body Mass vs. Muscle Mass:

Sometimes lean body mass (LBM) also referred to as a “lean mass,” likely the source of the term “lean muscle”, it is the total weight of an individual body minus all the weight due to his/her fat mass.

Lean Body Mass (LBM) = Total Weight – Fat Mass

Lean Body Mass (LBM) consists of the weight of:

  • Organs
  • Skin
  • Bones
  • Body Water
  • Muscle Mass

Unlike “lean muscle”, Lean Body Mass (LBM) the term that correctly uses the word ‘Lean’ as it elaborates the entire weight of individual body minus fat. That’s the reason why it is also said to be as “Fat-Free Mass.”

Remember that the weight of organs will not change much, but bone density is something that will decrease over time and doesn’t significantly affect the weight of your LBM.

The two most major areas to focus on with LBM are body water and muscle mass.

Fast Facts:

When individuals talk about gaining muscle by consuming more protein or muscle building workouts, what they are really discussing about gaining or building their Skeletal Muscle Mass. However, this is just because of the three major muscle types that are cardiac, smooth, and skeletal. Skeletal Muscle Mass is the only type of muscle that human body can actively grow and develop through proper exercise and nutrition. But, keep in mind, Skeletal Muscle Mass is one part of your LBM or Lean Body Mass and another influencer is water. You can try the skeletal muscle mass calculator to calculate skeletal muscle mass.

Measuring Lean Body Mass and Muscle Mass:

calculate lean body mass

No doubt, lean body mass and skeletal muscle mass both has a significant difference, so how you come to know how much each you have?

So, let’s begin with the term what not to do: don’t utilize a scale to determine changes in Skeletal Muscle Mass.

The most prominent method to estimate muscle gain is by using a combination of the number on the scale and advice from fitness magazines.

The problem with using a scale to determine progress is that there are several factors which influence an increase in body weight, a few of which are mentioned below:

  • An undigested meal or drink
  • Water retention due to glycogen
  • Water retention due to sodium
  • Body Fat gain because of a caloric surplus

Well, the best way to calculate what is happening to your Lean Body Mass (LBM): you just have to getting your body composition analyzed. Keep in mind, without testing your body composition, there will no other way to know what any gain/loss in your body weight is due to.

The methods that will use for body composition analysis will at the minimum divide your body into LBM (this can be indicated to as Fat-Free Mass) and Fat Mass. These methods are:

  • Skinfold calipers
  • Hydrostatic Weighing
  • Air displacement plethysmography

No doubt, each of them is packed with pros and cons and even accuracy may vary depending on a number of factors, so before taken such methods into account you ought to consult with your doctor!

If you want to get in more depth body composition analysis, then you would have to look to two more sophisticated methods, which include:

  • Dual-Energy X-Ray Absorptiometry (DEXA)
  • Direct Segmental Multi-Frequency Bioelectrical Impedance Analysis (DSM-BIA)

These methods tell you how much fat you have and even also differentiate your Skeletal Muscle Mass from your lean body mass (LBM).

So, Lean Body Mass, Muscle Mass, Lean Mass – Take A Review!

Well, it’s to get back to our originally, three statements, let’s take a look!

  • Lean Muscle: You should have to stop using this word as misleading. All muscle is said to be as “lean muscle,” and even also it is a confusing mix of two real terms that are Lean Body Mass and Skeletal Muscle Mass
  • Muscle Mass (or Skeletal Muscle Mass): Yes, it is true term if you are performing weight lifting workouts or resistance training and consuming an adequate amount of protein, remember that a percentage of a change is likely because of muscle mass development. As mentioned earlier that skeletal muscle mass is part of LBM
  • Lean Mass (Lean Body Mass): well, this is probably well-known and safest term to use to describe your gains. When an individual use this term, it elaborate that he/she has gained weight from muscle and water, not body fat

FAQ’s:

How do you measure muscle mass?

You can readily measure muscle weight gain by tracking your LBM (lean body mass) over time. LBM is said to be as everything in your body besides fat, organs, muscle, bones, water etc. The University of California, Berkeley is use a body fat scale, which uses bioelectrical impedance technology to measure your body fat or (LBM).

What should my lean body weight be?

Lean Body Mass or LBM is determined as the difference between the total body weight and body fat weight. The range of LBM is referred to be healthy as around 70 percent to 90 percent with women being towards the lower end of the range and for men higher.

What is my maximum lean body mass?

To calculate maximum LBM, stick to the given formula:

Maximum LBM = (Your Height in Inches – 70) x 5 + 160

Simply, put the values into the above formula to find your maximum LBM.

Is it good to have high muscle mass?

Normally, greater muscle mass is something that has positive health effects. But, remember that if you have high muscle mass, you might be slow down muscle loss and protect your physical ability. Also, skeletal muscle improves your overall metabolism. Studies depicts that skeletal muscle burns more calories at rest as compared to fat.

How long does it take to get lean and toned?

Remember that you should have to target a specific muscle group on a particular day. Also, you cannot work on the entire body together. All you need to correct your form and increase your repetitions with time. Well, it will take 4 – 8 weeks for your muscles to get toned as it depending on the intensity and even the consistency of your workout.

Does Lean Mean thin?

If you indicate an individual as lean, it means that he/she is thin but looks strong and healthy. For instance, athletes are lean and fit. If meat is lean, then remember that it doesn’t have very much fat.

Is being lean a good thing?

Well, individuals with leaner bodies tend to be healthier, more injury resistant, more flexible, and even have quicker cardio recovery times than the individuals who stick to active lifestyle with higher level of body fat.

Does running make you lean?

If you’re running consistently and also adding strength training, then you might lose excess flab, but there’s likelihood of gaining muscle at the same time. As an outcome, your body is getting stronger, fitter, and even leaner, but the scale may refer to as a change. In few cases you may even see a weight increase.

How do I calculate my lean body mass?

  • First, you have to measure your body weight
  • Then, you have to multiply your body weight by the fat percentage
  • Right after, there is a need to subtract the result from your body weight

What is lean body mass made of?

According to optimistic studies, LBM is composed of all of the muscles, bones, organs, tissues, and water in the body excluding fat. When you hear about lean body mass, you may think of muscle. LBM is something that certainly includes our muscle mass, but even also includes everything else our body is made up of instead of fat. Keep in mind, 3% for men and 11% from women is immensely important for the proper functioning of the body.

How to increase lean body mass?

These simple things assist you to increase lean body mass faster:

  • Protein consumption will help you to build lean body mass. You have to consume high protein meal in the early evening
  • Exercise increases lean body mass, you have to stick on 45 minutes post-exercise routine to get the best result
  • You have to consume protein shake before going to bed
  • You have to consume protein during your workout
  • Lose fat not muscle when you dieting

Why is lean body mass important?

Lean body mass (LBM) is very important as it contributes to looking great or being stronger. Various studies reveal that the greater amount of LBM you have, the greater your Basal Metabolic Rate (BMR) will be. Means, individuals with greater amounts of Lean Body Mass will have greater energy expenditure while doing nothing, assisting to avoid calories imbalances, and ultimately, obesity.

How can I get lean body?

These are the things that help you t get leaner and fitter.

  • Increase cardio
  • Do triathlon training
  • Lift heavy
  • Eat adequate protein
  • Focus on bodyfat, not weight
  • Be accountable
  • You have to eat when you’re hungry, stop when you’re full
  • Get into calorie deficit
  • Eat clean if possible
  • But don’t severely deny yourself.
  • Eat lotsa veggies and fruits
  • High-quality carbs are your friends.
  • Drink water only
  • Increase intensity
  • Rest is immensely important just as important as exercise
  • Be patience, enjoy yourself!

What food is good for muscle growth?

Best foods for gaining lean muscle mass:

  • Eggs
  • Salmon
  • Chicken Breast
  • Greek Yogurt
  • Tuna
  • Lean Beef
  • Shrimp
  • Soybeans
  • Cottage Cheese
  • Turkey Breast
  • Protein Powders

What is ideal Muscle Mass?

Muscle mass is not the same for every individual and may vary depending on age and fitness level. According to the 2000 study published in the Journal of Applied Physiology, the amount of muscle you have in your body will decrease as your age and dramatically after age 45. And, Classic study in the Journal of Sports Sciences reveals that fitness and type of activity make a difference in muscle mass; remember that bodybuilders having greater muscle percentage as compared to endurance athletes.

What does total lean mass mean?

Lean body mass is said to be a measure of the total weight of a person’s bone and muscle minus their fat weight. In another term, lean body mass is referred to as a person’s total weight minus their total fat mass.

In terms of diet, the lean body mass of an individual determines how much protein he/she needs to consume on per day to maintain muscle mass. The evidence of this method comes with the studies in which nitrogen balance is measured in people who relied on a very low-calorie diet (VLCD) to induce weight loss.

Disclaimer:

This ideal body lean mass calculator is intended for educational/informational purposes only, the results that you will get from this quality calculator are just estimations. Before making any decisions, you should have to consult with your MEDICAL EXPERT!

References:

From the source of Wikipedia: Lean Body Mass (LBM) – Estimation and Actual Measurement

The authorized source of inbodyusa: Lean Body Mass and Muscle Mass – What’s the Difference: How to Measure Your Lean Body Mass and Muscle Mass

Form the source of ncbi: Prediction of lean body mass from height and weight

From the source of medicinenet: Medical Definition of Lean body mass by Medical Author: William C. Shiel Jr., MD, FACP, FACR