Lean Body Mass (LBM) Calculator
Estimate your lean body mass — the weight of muscle, bone, organs, and water — using three validated formulas.
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Your results
Lean Body Mass
45.9 kg
- Boer
- 46.1 kg
- James
- 46.6 kg
- Hume
- 44.9 kg
- Estimated body fat
- 29.4%
Why Track Lean Body Mass?
Lean body mass (LBM) is the weight of everything in your body except fat. Preserving LBM during weight loss is the single most important goal for long-term health.
More LBM means a higher metabolic rate, better insulin sensitivity, and stronger bones.
How to Preserve LBM While Losing Fat
- •Eat 1.6-2.2 g of protein per kg body weight daily.
- •Lift weights 2-4 times per week.
- •Keep deficits moderate (≤500 kcal/day).
- •Sleep 7-9 hours per night.
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Frequently Asked Questions
Is LBM the same as muscle mass?
No — muscle is the largest part of LBM, but LBM also includes bones, organs, blood, and water.