Calcolatore della massa magra
Calcolatore gratuito della massa magra. Inserisci sesso, peso e altezza per stimare la tua massa magra, massa grassa e percentuale di grasso corporeo.
Calcola la tua massa magra con la formula di Boer, James o Hume.
This page provides lean body mass information in it. The content mirrors the English version structurally.
What Is Lean Body Mass?
Lean body mass (LBM) is total body weight minus fat mass. It includes muscles, bones, organs, blood, and water. LBM is the metabolically active portion of the body.
Formula (Boer 1984, Male): LBM = 0.407 × W + 0.267 × H − 19.2 Formula (Boer 1984, Female): LBM = 0.252 × W + 0.473 × H − 48.3
Where W = weight (kg), H = height (cm).
How to Use
- Select biological sex.
- Enter weight in kg.
- Enter height in cm.
- Choose formula (Boer recommended).
- Review LBM, fat mass, and body fat percentage.
Examples
Male, 75 kg, 178 cm (Boer): LBM = 0.407×75 + 0.267×178 − 19.2 = 58.85 kg; Body fat: 16.15 kg (21.5%)
Female, 62 kg, 165 cm (Boer): LBM = 0.252×62 + 0.473×165 − 48.3 = 45.37 kg; Body fat: 16.63 kg (26.8%)
Formula comparison (Male, 85 kg, 180 cm): Boer: 65.05 kg | James: 63.28 kg | Hume: 60.75 kg
FAQ
Which formula is recommended? Boer (1984) is recommended for most adults. James can produce negative values in obese individuals.
What is a healthy body fat percentage? Athletic: 6–13% (male), 14–20% (female). Fitness: 14–17% (male), 21–24% (female). Obese: >25% (male), >32% (female) per ACE guidelines.
Can I increase LBM? Yes. Progressive resistance training combined with adequate protein intake (1.6–2.2 g/kg LBM/day) increases lean mass over time.
Is LBM the same as muscle mass? No. LBM includes muscles, bones, organs, connective tissue, blood, and water. Muscle mass alone is roughly 30–55% of body weight.
How accurate are these formulas? Anthropometric formulas have a typical error of ±3–5 kg compared to reference methods. DXA scanning or hydrostatic weighing provides more accurate body composition assessment.