Lean Body Mass Formula
Compare the Boer, James, Hume, and Navy formulas for calculating lean body mass. Includes accuracy comparisons and worked examples for each method.
Body Composition Knowledge Hub
Your comprehensive resource for understanding lean body mass, building muscle, and optimizing body composition — all backed by peer-reviewed research.
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About These Guides
Body composition — the ratio of fat to lean tissue in your body — is a far better indicator of health and fitness than scale weight alone. These guides cover everything from the math behind LBM formulas to practical strategies for building muscle and losing fat.
Every claim is supported by research from sources including PubMed, the American College of Sports Medicine (ACSM), and the International Society of Sports Nutrition (ISSN). We cite specific studies so you can verify the science yourself.
Whether you're a beginner trying to understand what lean body mass means, an athlete dialing in your protein intake, or someone curious about your genetic muscle-building potential, there's a guide here for you. Start with whatever topic interests you most, or use the overview table below to find the right guide for your level.
Guide Overview
| Guide | Topic | Level | Reading Time |
|---|---|---|---|
| LBM Formula | How LBM formulas work | Intermediate | 8 min |
| LBM Chart | Reference ranges by height | Beginner | 6 min |
| LBM for Women | Female-specific guidelines | Beginner | 7 min |
| Muscle Mass Calculator | Estimating skeletal muscle | Intermediate | 7 min |
| BMI for Athletes | Why BMI fails for muscle | Beginner | 6 min |
| Muscle Potential | Genetic building limits | Intermediate | 8 min |
| Protein for LBM | Optimal protein intake | Beginner | 7 min |
| Ideal LBM | Targets for different goals | Beginner | 6 min |
| Increase LBM | Building lean mass | Intermediate | 9 min |
| Body Fat vs Lean Mass | Understanding the difference | Beginner | 6 min |
Understanding Body Composition
Start here to learn the fundamentals of lean body mass, body fat, and how different formulas work.
Lean Body Mass Chart
Complete reference tables showing typical and ideal LBM ranges by height, age, and gender. Find where you stand relative to population averages.
Body Fat vs Lean Mass
Understand the relationship between fat tissue and lean tissue, why body composition matters more than weight, and how to track both effectively.
BMI for Muscular People
Why BMI misclassifies athletes and muscular individuals as overweight. Learn when to use BMI vs. LBM-based assessments for accurate health screening.
Building & Maintaining Muscle
Guides on muscle growth potential, practical strategies for increasing lean mass, and understanding your genetic ceiling.
Maximum Muscle Potential
Estimate your genetic ceiling for natural muscle building using the Berkhan and Casey Butt models. Understand realistic timelines and what affects your limit.
How to Increase LBM
Evidence-based strategies for building lean mass: progressive overload, optimal training volume, nutrition timing, sleep, and recovery protocols.
Muscle Mass Calculator Guide
How to estimate your skeletal muscle mass, understand body composition breakdowns, and use measurement tools accurately for reliable tracking.
Nutrition & Specific Populations
Protein guidance based on lean mass, female-specific considerations, and goal-based targets for different body types.
Protein Based on LBM
Calculate optimal daily protein intake using lean body mass instead of total weight. Includes per-goal recommendations, meal distribution, and high-protein food sources.
LBM for Women
Female-specific guidelines for body composition, healthy body fat ranges, hormonal considerations, and how LBM targets differ for women across activity levels.
Ideal Lean Body Mass
Find your target LBM based on your height, goals, and activity level. Covers health, athletic performance, and aesthetic targets with realistic expectations.