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Lean Body Mass Calculator
The Lean Body Mass Calculator can measure the total body weight. Know more!
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When you start your fitness journey, the most common parameters measured include body weight followed by body fat percentage. Most people trying to lose weight mainly aim to lose fat, not just weight. Many muscular and fit people weigh more than those with more body fat. Lean body mass refers to the entire body composition except for body fat. This includes the skin, bones, blood, and other organs. Therefore, measuring the total body weight and deducting the body fat from it can measure lean body mass. A Lean Body Mass Calculator can help in this regard.
Understanding lean body mass is important for most people focused on health and fitness because it provides insight into body composition beyond just body weight. People often use a Lean Body Mass Calculator to measure their fitness progress, aiming to reduce fat while maintaining or increasing muscle mass.
Using a Lean Body Mass Calculator
Using the calculator is a simple process. You are required to enter the following parameters in the calculator featured on a credible website/app.
The gender (male or female)
Age (whether above or below 14 years)
Height
Weight
The Lean Body Mass Calculator gives an approximate percentage using one of the following formulae:
The Boer formula
The James formula
The Hume formula
A lean body mass of about 60-90% is considered healthy. People trying to lose weight should aim for a higher lean body mass as it means that excess fat is lost and muscle deposition is increasing.
How To Calculate Lean Body Mass?
Calculating lean body mass (LBM) helps determine the weight of your body that isn’t fat, including muscles, bones, water, and organs. You can use a Lean Body Mass Calculator to calculate LBM, which applies established formulas considering height, weight, and gender. Each formula has a unique approach to estimating LBM, which may produce slightly different results.
1. Boer Formula
For men: LBM = (0.407 × Weight in kg) + (0.267 × Height in cm) - 19.2
For women: LBM = (0.252 × Weight in kg) + (0.473 × Height in cm) - 48.3
2. James Formula
For men: LBM = (1.1 × Weight in kg) - 128 × (Weight / Height)^2
For women: LBM = (1.07 × Weight in kg) - 148 × (Weight / Height)^2
3. Hume Formula
For men: LBM = (0.32810 × Weight in kg) + (0.33929 × Height in cm) - 29.5336
For women: LBM = (0.29569 × Weight in kg) + (0.41813 × Height in cm) - 43.2933
4. Peters Formula (for children 13 years or younger)
ECV = 0.0215 × Weight in kg^0.6469 × Height in cm^0.7236
LBM = 3.8 × ECV
Lean Body Mass vs Fat-Free Mass
Knowing how fat is stored in the body is necessary to understand the difference between these terms.
The three primary forms of stored fat are as follows:
Essential fat: Essential fat is found in the brain, nerves, and bone marrow, without which life is impossible. It also plays a crucial role in regulating hormones.
Visceral fat: Visceral fat accumulates around the abdomen and body organs such as the liver and kidneys.
Subcutaneous fat: Subcutaneous fat is the one below your skin (it is what you feel when you jiggle your arms and thighs).
Fat-free mass is the body weight minus the total of all types of fat. Lean body mass includes the essential fat that is vital for life. This critical fat amounts to 10-13% for women and 2-5% for men. This difference is genetic, as females are more prone to fat deposition than males.
Importance of Lean Body Mass
Here are some points to note regarding the importance of lean body mass:
Excess visceral fat deposition and obesity are associated with several health concerns, including diabetes, hypertension, cardiovascular diseases, etc.
A musculoskeletal solid system also reduces the chances of joint pain, backaches, etc. People with strong bones, joints, and muscles are also generally more active and have more stamina.
A healthy body composition requires more lean muscle and less body fat. Even the body's natural tendency is to preserve muscle mass. Typically, energy is generated mainly by burning fat. Only after no excess fat is available does the body consider breaking down muscle for energy.
Lean body mass is preferable to BMI (body mass index), which considers only height and weight. Tall and lean people with good muscle mass often weigh more and have a high BMI. However, this does not indicate poor health in such persons.
How can Lean Body Mass be Increased?
People with a lean body mass index below 60% must decrease body fat to maintain good health. Here are a few simple tips:
Increase daily movement by incorporating short walks after meals to avoid taking a nap. You can also take the stairs for morning or evening walks instead of the elevator.
People with better stamina can engage in more intense cardiovascular exercises such as jogging, running, cycling, swimming, dancing, etc.
Strength training is essential to build lean muscle mass. You can start with bodyweight exercises such as squats, lunges, push-ups, etc. Gradually, dumbbells or resistance bands can be incorporated even at home for those who do not have the option of going to the gym.
A healthy diet with a protein intake of 0.8-1 g per kg is essential. A Lean Body Mass Calculator can help you track progress as you work toward these goals.
Caution: It is only advisable to start using heavy weights or gym equipment with the supervision and guidance of a trainer, especially if you are unfamiliar with strength training. Always consult your doctor for clearance, especially if you are prone to joint problems.
Conclusion
Monitoring lean body mass is a powerful way to assess your fitness progress and overall health. By understanding your LBM, you gain valuable insight into your body composition, enabling you to make informed decisions about your diet and exercise routines. Whether you aim to lose fat, increase muscle mass, or simply improve your health, the Lean Body Mass Calculator is an invaluable tool to track your journey. Focus on building lean muscle through strength training and a balanced diet, and use the LBM calculation to ensure you’re progressing toward your health and fitness goals.
Frequently Asked Questions
Here’s a list of common questions and answers related to the Lean Body Mass Calculator.
I am an 18-year-old male. I weigh 85 kg and my height is 175 cm. What is my lean body mass?
Using the Lean Body Mass Calculator, your lean body mass is 62.12 kg (73%).
I have been going to the gym for the last 3 months but my weight is not reducing. What could be the reason?
Going to the gym may be better to lose weight. You also need to focus on improving your diet. Additionally, the quality of sleep matters. The workout, diet, and rest help burn fat and increase lean body mass. Speak to a certified fitness trainer about your goals and work continuously towards them.
Body weight alone is not an appropriate indicator of health. When going to the gym, it is important to maintain a good balance of cardio and strength training and monitor your measurements and lean body mass or body fat percentage regularly for best results.
Which exercises should I do to improve lean body mass?
The kind of exercises you can do will depend upon the equipment available to you. You can start with push-ups and squats using body weight and then gradually move on to weight training in a gym. Please consult a certified fitness trainer for precise exercises to improve lean body mass as per your body composition.
Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. Please consult a doctor before making any health-related decisions.
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