Lean Body Mass Calculator
Lean Body Mass (LBM) = Total Weight - Fat Mass = Weight × (1 - body fat%). LBM includes muscles, bones, organs, water — ...
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How It Works
Lean Body Mass (LBM) = Total Weight - Fat Mass = Weight × (1 - body fat%). LBM includes muscles, bones, organs, water — everything except fat. Used to set protein intake and calorie targets.
Quick Reference
80kg, 20% body fat
80 × (1-0.20)
LBM = 64kg
65kg, 25% body fat
65 × 0.75
LBM = 48.75kg
Protein per LBM
1g per lb LBM
Common guideline
Tips & Shortcuts
Protein goal: 0.7-1g per pound of lean body mass for muscle building.
Tracking LBM rather than weight shows muscle gain even when scale weight stays same.
LBM declines with age without strength training — muscle maintenance is critical.
Common Mistakes
Confusing LBM with muscle mass
LBM includes bones, organs, water, and muscle — not just muscle alone.
Setting calorie goals based on total weight instead of LBM
Calorie and protein needs scale with metabolically active tissue (LBM), not fat mass.
Frequently Asked Questions
Lean body mass (LBM) is your total weight minus body fat. It includes muscle, bone, organs, water, and connective tissue.
LBM determines your basal metabolic rate — muscle tissue burns more calories at rest than fat. Higher LBM means higher TDEE and easier weight management.
Progressive resistance training is the most effective method, paired with adequate protein (1.6–2.2g/kg) and maintenance or slight surplus calories.
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