What Is Lean Body Mass?Lean body mass is the amount of body weight that is not fat. Learn more about body fat percentage and lean body mass.
How Do I Find Out My Lean Body Mass?Using this body fat calculator, find out what percentage of your body weight is fat. The rest of it is lean body mass. So if you weight 150 lbs, and your body fat percentage is 30%, that is 45 lbs. That means your lean body mass is 150 minus 45, which is 105 lbs.
Now What?According to the formula used by Sears, the pounds of lean body mass should be multiplied by the following, depending on activity level, to get the daily protein requirement in grams:
- Sedentary - multiply lbs of lean body mass by .5
- Light activity (e.g. walking) - multiply by .6
- Moderate (30 minutes of vigorous activity 3 days per week) - .7
- Active (1 hour per day 5 days per week) - .8
- Very Active (10 hours of vigorous activity per week - .9
- Athlete - multiply by 1.0
The second calculator on this page can do the calculations for you.
Suppose we have a 160 lbs person who has 25% body fat. This person has 120 lbs of lean body mass. If the person is sedentary, they should consume 60 grams of protein per day. If moderately active, 84 grams, and so on. Note that a 180 lb person who has 30% body fat would also have 120 lbs of lean body mass, so the same figures would apply.
It turns out that for most people, these numbers come pretty close to the standard way of figuring out protein needs.