Your lean body mass is the weight of everything in your body except for fat. This includes muscle as well as fat, bone and other nonfat components of your body. The most effective way to increase your lean body mass is typically through weight training exercises. Men and women will use a separate procedure to calculate their lean body mass.
Step 1
Measure the circumference of your wrist, hips and forearm in inches if you're female. Make these measurements at their fullest points.
Step 2
Weigh yourself in pounds and measure your waist at the navel in inches regardless of your gender.
Step 3
Calculate the lean body mass for males. Men use the following equation: (weight x 1.082) - (waist measurement x 4.15) + 94.42. Assuming you have a 36-inch waist and weigh 176 lb., your lean body mass is (176 x 1.082) - (36 x 4.15) + 94.42 = 135 lb.
Step 4
Compute the lean body mass for females. Women use this equation: (weight x 0.732) - (waist measurement x 0.157) + (wrist measurement / 3.14) - (hip measurement x 0.249) + (forearm measurement x 0.434) + 8.987. Assume you have a 32-inch waist and weigh 138 lb. You have a 7-inch wrist, 39-inch hips and a 10-inch forearm. Your lean body mass is (138 x 0.732) - (32 x 0.157) + (7 / 3.14) - (39 x 0.249) + (10 x 0.434) + 8.987 = 101 lb.
Things You'll Need
- Tape measure
- Scale
- Calculator
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