Calculate fat-free mass to improve protein targets and body-composition tracking.
Overview
Lean body mass (LBM) represents all non-fat tissue, including muscle, bone, organs, and water.
LBM estimates are helpful for setting protein intake, medication calculations, and monitoring body recomposition.
Steps
Most LBM formulas are sex-specific.
Use accurate current anthropometric measurements.
Compare Boer, James, or Hume estimates.
Read fat-free mass in kilograms.
Subtract LBM from total body weight.
Set protein goals from LBM-based ranges.
Math
Boer: Men LBM = 0.407W + 0.267H - 19.2; Women LBM = 0.252W + 0.473H - 48.3
Boer equations estimate lean mass from body weight W (kg) and height H (cm) with sex-specific coefficients.
Worked cases
LBM = 0.407(80) + 0.267(180) - 19.2 = 61.34
Estimated LBM: 61.3 kg
LBM = 0.252(62) + 0.473(165) - 48.3 = 45.34
Estimated LBM: 45.3 kg
Protein = 61.3 x 1.8 to 61.3 x 2.2
Daily protein target: ~110 to 135 g
Why use this
Questions