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The Ultimate Lean Mass Guide
Calculate your lean body mass directly below, then explore our premium guides to understand how it differs from muscle mass, and how to use it for protein, fat loss, athletic goals, and long-term tracking.
Lean Mass Calculator
Get your estimated lean mass, fat mass, and protein targets instantly.
Calculate lean mass
Discover how much of your body weight is lean tissue.
Lean Mass Calculator for Men
Estimate male lean body mass, fat mass, lean mass percentage, and protein targets with sex-specific formulas.
Lean Mass Calculator for Women
Estimate female lean body mass with sex-specific equations, body fat override, fat mass, and protein targets.
Lean Body Mass Calculator in Kilograms
Calculate lean body mass in kilograms from metric height, body weight, sex, and optional body fat percentage.
Lean Body Mass Calculator in Pounds
Calculate lean body mass in pounds and kilograms from imperial body weight, height, and optional body fat percentage.
Lean Mass Calculator With Body Fat Percentage
Use measured body fat percentage to calculate lean mass directly instead of relying on height-weight formulas.
Understand the metrics
Learn the difference between lean mass, muscle mass, and fat-free mass.
Lean Mass vs Muscle Mass
Learn the difference between lean body mass and muscle mass, and why calculator results are larger than skeletal muscle.
Skeletal Muscle Mass vs Lean Mass
See why skeletal muscle mass is only one part of lean body mass and how to use both numbers correctly.
Lean Body Mass vs Fat-Free Mass
Compare lean body mass and fat-free mass, including the small essential-fat difference between the terms.
Lean Mass Percentage Calculator
Calculate lean mass percentage from body fat percentage and learn how to interpret lean mass percent by context.
Lean Mass and BMI
Understand why BMI can misclassify muscular bodies and how lean mass, body fat, and FFMI add context.
Apply it to goals
Use your lean mass data to optimize cutting, bulking, and health.
Lean Mass Calculator for Cutting
Use lean mass to track fat loss, set protein targets, and reduce unnecessary muscle loss during a calorie deficit.
How to Preserve Lean Mass While Losing Weight
Use lean mass tracking, protein intake, resistance training, and moderate calorie targets to reduce muscle loss while dieting.
Lean Mass Calculator for Athletes
Estimate lean mass for athletes and connect it to FFMI, protein intake, and daily calorie targets.
DEXA Lean Mass Calculator Guide
Learn how to use DEXA body fat percentage with the lean mass calculator and interpret scan-based lean mass.
Lean Mass by Age
Understand how lean mass can change with age and how training, protein, and body-composition tracking fit together.
Boer vs James vs Hume Lean Body Mass Formulas
Compare the Boer, James, and Hume lean body mass formulas and learn when to use a measured body-fat percentage instead.