Your body contains fat and lean body mass, or lean body weight. Lean body mass is any tissue other than fat, such as bones, fluid, organs, muscle and skin. Determining your lean body mass is a better assessment of what kind of progress you are making with your fitness routines than just scale weight alone. Oftentimes, you will gain muscle and lose fat, but the scale will not move. In this case, your scale weight not moving does not mean you are not getting into better shape. It simply means you have a higher lean body mass. The equation for this determination has a few components.
Starting Weight
Before you determine your lean body mass, you first need to know your current weight. Once you have your weight, you then need to subtract it by the amount of fat on your body. The equation is then total weight minus body fat weight in pounds.
Getting an accurate weight is important when determining your lean body mass. The best way to do this is to weigh yourself first thing in the morning on an empty stomach right after using the bathroom. You are also best served weighing yourself with nothing on or just underwear.
Body Fat Percentage
Body fat percentage is important for determining lean body mass. You need to find your body fat percentage to figure your fat weight in pounds. There are multiple ways to find your body fat percentage, and they range in price and legwork. Skinfold measurements for example, require a hand-held caliper and an assistant. The caliper is used at several points on the body to take skinfold measurements. These measurements are then put into an equation, and your body fat percentage is determined. To get the best results with this approach, be sure to employ the services of an experienced professional.
A hand-held body fat analyzer is a less-invasive tool use for determining body fat percentage. After putting in information pertaining to height, weight, age and gender, you press a button, hold on to two handles and wait for your body fat percentage to appear on the digital screen. These also come in scales that you stand on in bare feet.
Hydrostatic weighing is another option. This procedure is done in a lab setting. Your body gets submerged in water while you sit motionless on what looks like a giant scale. Your weight is then put into an equation, and your body percentage is determined. This is known to be one of the most effective ways to get body percentage, but it is also one of the most difficult.
Final Calculation
Once you have your body fat percentage, you need to use basic math skills to change it to weight in pounds for the final lean body mass calculation. Use 12 percent and 200 lb., for an example. The equation for fat pounds is 200 times 0.12. This comes out to 24 lb. of fat. The equation for lean body mass is 200 minus 24, which comes out to 176. This person would have 176 lb. of fat-free mass and 24 lb. of fat.
Tips with Body Fat Percentage
If you determine your own body fat percentage or have it done professionally, there are several things you need to take into consideration. The amount of food and beverages you consume will affect your reading. Just like getting your body weight, your best bet is to determine your body fat percentage first thing in the morning on an empty stomach. If you get it done in the afternoon, fast for two to three hours beforehand.
Tips for Quick Estimation
If you want to get a quick estimation of your lean body mass, resort to an online calculator. All you have to do is put in your gender, height and weight, and then hit "Calculate." Your lean body mass will then come up. Be aware that this is only an estimation based on the recommended body fat percentage for your gender. However, it still works well if you just want a general guideline to track your progress.
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