Lean Body Mass Calculator
4 Formulas · Body Composition · Protein Targets · Goal Planner
Personal Details
ft
in
lbs
yrs
%

Tip: If you know your body fat %, enter it above for the most accurate LBM. Otherwise, 4 estimation formulas are used automatically.

Lean Body Mass
—
—
LBM Assessment
—
4 Formula Comparison
Lean Body Mass
—
Fat Mass
—
Body Fat %
—
Total Weight
—
LBM / Height (cm)
—
LBM / Total Weight
—
BMI
—
Formula Range
—
Body Composition
Lean
Fat
Lean Body Mass
Fat Mass
Lean Mass Sub-Components (estimated)
LBM Scenarios
LBM if you lost 5 lbs (2.27kg) of fat:—
LBM if you gained 5 lbs (2.27kg) of muscle:—
Total weight at 15% body fat (this LBM):—
Total weight at 10% body fat (this LBM):—
Daily protein target (2g/kg LBM):—
LBM Insights
Protein & Nutrition Targets Based on LBM
Daily Protein Target
—
—
Protein Targets by Goal
LBM
—
Daily Protein
—
Protein/kg LBM
—
Estimated TDEE
—
Goal Calories
—
Carbs (g/day)
—
Fat (g/day)
—
Water Target
—
Muscle Building Goal
kg
kg/mo
Target Lean Body Mass
—
—
Progress to Goal LBM —
— Target —
—
Current LBM
—
Target LBM
—
LBM to Gain
—
Months to Goal
—
Target Date
—
Max Natural Rate
—
Calorie Surplus Needed
—
Protein/day at Goal
—
Goal Scenarios
At maximum natural rate:—
At conservative rate (0.25 kg/mo):—
Body weight at goal LBM + 15% BF:—
Body weight at goal LBM + 20% BF:—
Extra calories/day needed for goal rate:—
Boer (1984): men LBM = 0.407×wt + 0.267×ht − 19.2; women 0.252×wt + 0.473×ht − 48.3. James (1976): men 1.1×wt − 128×(wt/ht)²; women 1.07×wt − 148×(wt/ht)². Hume (1966): men 0.32810×wt + 0.33929×ht − 29.5336; women 0.29569×wt + 0.41813×ht − 43.2933. Direct method: LBM = wt × (1−BF%). All formulas estimate; DEXA is gold standard. Not medical advice.