When you are on a weight loss journey, the most frequently calculated areas of body composition are — body fat percentage and lean body mass. After all, they play an important role in customising your diet and workout plan accordingly. One important thing to note is that the ideal body fat percentage of a person can depend on their sex, age, and physical activity level. Similarly, healthy lean body mass also varies from person to person.
Now you might be wondering, what exactly is lean body mass, and how does a lean body mass calculator work? Find your answers in this blog.
What is a Lean Body Mass?
Fat free mass is referred to as lean body mass. This includes the skin, bones, blood, and other organs. Lean body mass is the mass of your body without fat. Thus, it includes the weight of all of your organs, bones, muscles, blood, skin, and other mass-producing tissues that are not फैट। Although the proportion of LBM is not calculated, it typically falls between 60 and 90 percent of the total body weight. The estimated lean body mass is written with the unit: eLBM. You can also estimate the mass of fat you should shed and what your body fat percentage will be after that by using the formula in the lean body mass calculator. Therefore, taking into account your lean body mass rather than your actual weight is far more accurate.
Why Use a Lean Body Mass Calculator?
It is possible that a fit, muscular person weighs more than those with a higher body fat percentage. As per the body mass index, that person may falsely be considered unhealthy as compared to a person with excess fat and low muscle mass. Knowing your lean body mass is especially crucial if you’re trying to reduce weight. You can track the amount of muscle you are losing by keeping an eye on your lean body mass. Keeping track of your lean body mass helps you know if your fitness plan is causing you to lose fat or muscles (decreasing muscles is not generally the goal of weight loss). All of the body’s lean mass can be calculated by a lean body mass calculator by taking a measurement of the total body weight and subtracting the weight of body fat from it. In this context, a lean body mass calculator can be useful.
How Does a Lean Body Mass Calculator Work?
There are many formulas to estimate your lean body mass that are as follows:
Note: W = weight in kg and H = height in centimetres
- The Boer Formula
For males: eLBM = 0.407W + 0.267H – 19.2
For females: eLBM = 0.252W + 0.473H – 48.3
- The James Formula
For males: eLBM = 1.1W – 128 (W/H)
For females: eLBM = 1.07W – 148 (W/H)
- The Hume Formula
For males: eLBM = 0.32810W + 0.33929H – 29.5336
For females: eLBM = 0.29569W + 0.41813H – 43.2933
Lean Body Mass Formulas for Adults
Based on the results of these formulas, the estimated body fat lean mass calculator values are as follows:
Formula | Lean Body Mass | Body Fat |
The Boer formula | 127.4 lbs (80%) | 20% |
The James formula | 129.0 lbs (81%) | 19% |
The Hume formula | 120.4% (75%) | 25% |
If you want to have a muscle mass calculator using body fat percentage, you can refer to the above table. One important thing to note here is that a healthy body mass is defined as 60–90% lean body mass. A higher lean body mass indicates that more muscle tissue is there and that excess fat is being eliminated.
Common Myths About Lean Body Mass
Here are some of the common misconceptions that people have regarding lean body mass:
- You Can Convert Fat Into Muscle to Get Lean Body Mass
Well, no. Muscle and fat are distinct types of bodily tissues that cannot be converted to other form. Exercise that results in a caloric deficit causes the body to use its excess fat stores as fuel. You gain muscle and burn fat. Instead of turning into fat when you stop exercising, muscular atrophy and a slowed metabolism occur.
- Lower Body Fat Percentage is Healthy
Not all fats are bad. Fat or fatty acids, are essential for the better functioning of body cells. It can be bad for your health to have a body fat percentage that is far lower than the recommended range. It may be advised for certain athletes, like professional bodybuilders, to have a low body fat percentage, but only for a relatively brief period of time—typically during contests.
- Avoiding Fat Will Reduce Fat and Improve Lean Body Mass
Foods high in fat aren’t always bad. As vital nutrients, fats—that is, good fats—should be included in a diet that promotes health. However, you can monitor how much you eat because fats have more calories per gram than either protein or carbs, which can lead to excess, unhealthy weight gain.
To Sum Up
Lean body mass calculators are useful for estimating the body fat percentage and the lean body mass. The three commonly used formulas for lean body mass calculators are the Boer formula, the James formula, and the Hume formula. However, one should note that lower lean body mass is not the milestone for maintaining health, and a healthy lean body mass is 60%-90% of your body weight.