How to Determine Lean Body Mass

Step-by-Step Guide

1. 1

   Step 1: Calculate your LBM using your height and weight.

   Though not a perfect measurement, you can calculate a good estimate of your body fat percentage just using a formula with your height and weight.
   
   Enter your weight in kilograms for “W” and your height in centimeters for “H” into this equation to get your lean body mass (in kg):
   Men:
   Lean body mass = (0.32810 × W) + (0.33929 × H) −
   29.5336 For women:
   Lean body mass = (0.29569 × W) + (0.41813 × H) −
   43.2933 Note: 1lb =
   0.453592kg, and 1in =
   2.54cm You can also go the easy route and use an online calculator like this one here.
2. 2

   Step 2: Calculate your LBM from your body fat percentage.

   Use a technique listed below to determine your body fat percentage.
   
   Divide your percent body fat by 100 to make it a decimal, then multiply that by your total weight.
   
   For instance, if you weigh 200 pounds and have learned that your body fat percentage is 20%, multiply 200 x
   0.20.
   
   This is your fat in pounds (200 x
   0.20 = 40 lbs).
   
   Subtract that from your total weight to get your lean body mass; in this case, 200
   - 40 = 160lbs of lean body mass! It doesn’t matter if you calculate your weight using pounds or kilograms as long as you use the same measurement throughout your calculations. , A skilled practitioner can estimate your body fat percentage by pinching three, four, or seven different parts of your body and measuring the skin fold thickness with calipers.
   
   Learn your body fat percentage by plugging these numbers into a formula or using a conversion table.This is a relatively inexpensive option, but the results may not be very accurate.Some trainers at the gym, personal trainers, or sports therapists may be skilled in this technique.
   
   Find someone who does it often and knows how
   - check at your gym!
3. 3

   Step 3: Learn your body fat percentage from a skin fold assessment.

Detailed Guide

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