LBM Calculator

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WHAT IS LBM ?

Lean body mass is your overall weight minus your weight from body fat. Basically, if you subtract the weight that comes from fat (your body fat percentage) from your total weight, you will have your lean body mass.
Knowing this can help those looking to lose weight maintain their weight loss purely from fat. If you can keep your lean body mass stable whilst bringing your overall weight down, you will know that you’re only losing fat- not muscle or bone density, as is often the case.


Benefits of knowing your LBM

Knowing your lean body mass can help you:

  • Set realistic fitness goals: By knowing your LBM, you can set realistic goals for muscle gain, fat loss, and overall body composition.
  • Monitor progress: Tracking changes in your LBM over time can help you evaluate the effectiveness of your fitness program and make adjustments as needed.
  • Assess health risks: Low LBM has been linked to various health conditions such as osteoporosis, sarcopenia, and frailty. Knowing your LBM can help you assess your risk of these conditions and take preventive measures.
  • Plan nutrient intake: LBM is a major determinant of basal metabolic rate (BMR), which is the amount of energy the body needs to do the basic functions at rest.
  • Make informed decisions: Knowing your LBM can help you make informed decisions about your fitness, such as choosing appropriate exercise routines, selecting the right diet, and evaluating the effectiveness of supplements or other interventions.

LBM RANGES

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There are two main ways in which lean body mass is calculated. There is often a trade-off between accessibility and accuracy, with the most accurate methods being beyond many people.


  1. USING YOUR WEIGHT AND HEIGHT
    This is arguably the most accessible, crudest way of finding out your lean body mass. There is a simple formula you can use for which you will only need your weight and height. Use the equations below, with all weights in kg and all heights in cm.  

    • For men: Lean body mass = (0.32810 × W) + (0.33929 × H) − 29.5336

    • For women: Lean body mass = (0.29569 × W) + (0.41813 × H) − 43.2933 It should be noted that this will be quite inaccurate but may work well as a rule of thumb or best guess in the first instance.


    For an easier version of this, you can always choose an online calculator for lean body mass like the one below.
  2. USING YOUR BODY FAT PERCENTAGE
    You can also use your body fat percentage to work out your lean body mass, as mentioned above. Divide your percent body fat by 100 to make it a decimal. Then multiply this number by your total weight.

    For example, if you weigh 80kg and have learned that your body fat percentage is 15%, multiply 80 x 0.15. This is your fat mass in kilograms (800 x 0.15 = 12kg). Then simply subtract this from your total weight to get your lean body mass. Here, we are looking at 80 - 12 = 68kg of lean body mass.