Lean Body Mass Calculator
Estimate lean body mass from weight and body-fat percentage.
Enter your details and calculate.
Set your protein target from that lean mass figure
The printable chart: 30+ foods ranked by protein per 100 calories. Lean mass is the number your target should be built on.
Related Tools
Lean Mass Building Stack
Protein and creatine — the two supplements with the strongest evidence for building lean body mass.
FAQs
What exactly is lean body mass?
Lean body mass (LBM) is everything that isn't fat: muscle, bone, organs and water. It's the number behind smarter dosing — protein and creatine targets scale better with LBM than with total bodyweight, especially at higher body-fat levels.
Why should I track LBM instead of just bodyweight?
Because the scale can't tell muscle from fat. During recomposition (building muscle while losing fat), bodyweight can stay flat while LBM rises — tracking LBM shows real progress the scale hides.
How accurate are LBM formulas?
Equations like Boer estimate LBM from height and weight with reasonable population-level accuracy but can miss individual variation. DEXA scans are the practical gold standard; if you use formula estimates, apply them consistently and watch the trend.
Where to buy on Amazon
Products discussed on this page. Outside the US the links open your local Amazon store where it carries the product; stock and price differ between stores. As an Amazon Associate we earn from qualifying purchases, at no extra cost to you.