Lean body mass (LBM), sometimes confused with fat-free mass, is a component of body composition. Body fat weight is subtracted from total body weight to determine fat free mass (FFM): total body weight is lean plus fat.
How To Use The LBM Calculator
To get started, simply enter your gender and age. After that, enter your height and current weight.
Select the appropriate activity level: Sedentary, light active, moderately active, very active, or extra active.
Then Enter Goal Weight, body fat, and waist. Lastly, just calculate to see your LBM result.
It will ask you to choose an activity level that best represents your lifestyle when you use the calculator. Honesty is key! You will not gain muscle mass if you claim to be very active but are not.
LBM Results – How Should I Interpret Them
The amount of lean body mass usually ranges from 60 to 90 % of body weight. Women with a lean body mass percentage of less than 68 % would be considered unhealthy, as would men with a lean body mass percentage of less than 75 %.
Women and men have lean body mass percentages between 81 and 91 % for athletes, which is considered normal for trained individuals, although it is lower than the average for healthy individuals. It is unhealthy for a man or woman to have less than 5 percent or 8 percent body fat, respectively.
How To Use LBM To Get Ideal Weight
For most Americans, their lean body mass is within a healthy range. Between 69 and 76 % of women and 75 to 86 % of men had an average lean body mass, respectively, in 2000. The average lean body mass varies by age, with the average for people in their 20s at the higher end of these ranges, and the average for people in their 60s or older at the lower end of these ranges.
In general, older people have a higher body fat percentage, regardless of their BMI.
People tend to lose lean body mass at an estimated rate of 3 to 8 percent every 10 years after age 30.According to a 2010 article published in Current Opinions in Clinical Nutrition and Metabolic Care,
Due to the fact that older people frequently gain weight as fat and that their metabolism declines as they age, elderly people may have a low level of lean body mass, even if their weight is within the normal range.
So, What’s Your Next Move?
- Track your progress and calories using a method you prefer. Depending on your preference, you may do this either on paper or through a mobile app.
- Over time, review your progress and make changes as necessary. Your basal metabolic rate (BMR) will fluctuate according to your weight loss. Therefore, your calorie intake plan may need to be adjusted as you continue to make progress.
People often lose weight with a diet in order to improve their body composition and lose body fat. Moreover, eating too little protein or exercising too little while losing weight can actually lead to loss of lean body mass.
People who followed a weight-loss diet low in protein lost more lean body mass than those who ate more protein.
During a weight loss diet without resistance training, about 25 percent of the weight lost comes from lean body mass instead of fat. For maximum results, do approximately 300 minutes of cardio per week and at least two resistance training sessions per week.