Lean Body Mass Calculator Using Boer Formula

What Is Lean Body Mass?

Lean body mass (LBM) represents the total weight of your body excluding fat. It encompasses muscles, bones, organs, and other non-fat tissues (1). LBM plays a vital role in influencing your basal metabolic rate (BMR). Since muscles require more energy for upkeep in comparison to fat, individuals with higher LBM generally have a higher BMR (2).

Calculating and understanding one’s LBM value holds significant importance. Among the general population, research has consistently demonstrated that individuals with low LBM are at a higher risk of experiencing cardiovascular issues, developing diabetes, and other metabolic syndromes (3). Therefore, being aware of your LBM can provide valuable insights into your overall health and potential risks associated with various health conditions.

This useful tool helps to measure your Lean Body Mass and keep track of it in a few easy steps by using certain details such as gender, height, weight, etc. Having a high percentage of lean mass boosts your metabolism so it’s easier to maintain an overall healthy weight (2).

How To Calculate Lean Body Mass

There are numerous mathematical formulas to determine lean body mass. Out of all, the Boer formula is considered to give the most accurate results (4). Here is how you can use it to calculate LBM:

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

How To Use The LBM Calculator

To get accurate results, you need to follow the below-mentioned steps:

1. Check and enter your weight in either the imperial or metric system.
2. Enter your age.
3. Measure and enter your height.
4. Measure your neck (at its narrowest point), waist, and hips. Enter the values in the calculator. Click Calculate to get your results.

Lean body mass chart

According to anecdotal evidence, lean body mass comprises 60%-90% of the body weight. A woman with an LBM of less than 68% and a man with an LBM value that’s less than 75% would be considered unhealthy. Refer to the LBM chart for a better idea.

Is lean body mass the same as muscle mass?

Though the two terms are often used interchangeably, they are not the same. LBM is inclusive of muscle mass, bone, and bodily fluid mass (5). Whereas, muscle mass is the weight of your muscles that include the cardiac, smooth, and skeletal muscles (6). Muscle mass calculators can be used to calculate the body’s total amount of muscle.

How do I increase lean body mass?

Here are 5 useful tips to increase lean body mass:

1. Don’t crash diet: Crash diets are rarely a quick solution to fat loss. Extreme diets increase muscle protein breakdown and result in almost five times the loss of lean body mass (7), ((8)). It is wiser to cut down on your calorie intake by about a maximum of 300 to 500 calories. You may follow dietary patterns like the cutting diet that gradually reduces calorie intake while focusing on the consumption of healthy proteins and carbohydrates. However, a qualified healthcare discretion is necessary.
2. Time your Protein intake: A morning high-protein meal keeps you going a long way and curbs the urge to binge on calories (9). Having a protein-rich breakfast could potentially have more significant effects on building and maintaining skeletal muscle mass compared to consuming protein at lunch or dinner. This is because starting your day with a protein-packed meal provides a timely supply of amino acids, which are the building blocks for muscles (10).
3. Have A Pre- And Post-Workout Snack: Prior to and after completing your workout, consume a snack that combines protein and carbohydrates. The pre-workout snack fuels and prepares your body for the workout. The post-workout snack resupplies your body with energy exhausted during the exercise and provides protein to repair your muscles (11).
4. Exercise Regularly: Include two to three days of strength training and weight lifting each week. Aim for a mix of isotonic and isometric exercises in your fitness regimen to increase lean muscle.

Hitting the gym is not enough if you are wondering how to get lean and gain muscles. You also need to look at what you are eating before you measure your progress. Your diet plays a crucial part in determining your muscle gains.

Foods To Avoid When Trying To Gain Muscles

Here’s a list of foods that hinder muscle development:

1. Too much protein is not good, as the body will then tend to convert the excess protein into fat and not muscles (12).
2. Avoid alcohol, as it disturbs the way your body makes protein and slows down muscle recovery (13). Also, the excess carbohydrates may reverse your progress.
3. Avoid sugary foods that are high in fat and low in protein.
4. Avoid processed meats, as their protein content is much lower than fresh, lean meats and fish.
5. Avoid junk food. While they may be tempting, consuming these foods may hinder your progress.

How Long Does It Take To Build Lean Muscles?

You can build lean muscle mass through consistent weight lifting and strength training sessions and by consuming a balanced diet that will provide your body with the required nutrients to heal and grow. If you are consistent with your workouts and follow a systematic muscle-building routine, you may start seeing some results in 6-8 weeks. However, it will take much longer to see significant changes in your muscle size.

Maintaining your lean body mass is necessary to avoid the risk of diseases. It ensures better bone health and reduces the risk of fractures. You need to maintain a healthy diet and lifestyle and do weight training to increase lean muscle mass. Use the tool to measure your progress; however, you shouldn’t solely rely on it. Since building lean muscles takes time, always consult a healthcare professional and fitness expert before starting any specific diet or workout routine