What is lean body mass?

Lean body mass (LBM) is your total body weight minus fat mass, including muscle, bone, organs, and water. This calculator estimates it from your weight, height, and sex, and also reports your fat mass.

Which lean body mass formula should I use?

CaloNote shows the Boer, James, and Hume estimates so you can compare. The Boer formula is widely used and generally accurate for adults, while viewing all three gives a sensible range rather than relying on one equation.

Why does lean body mass matter?

LBM drives your resting metabolic rate and reflects how much muscle you carry, so tracking it helps ensure weight loss comes from fat rather than muscle. It is also used to set protein needs and calorie targets more precisely than weight alone.

瘦体重计算器

用 3 个经过验证的公式估算瘦体重

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性别

体重 (kg)

身高 (cm)

瘦体重计算器

瘦体重(LBM)是指身体中除脂肪以外的一切，包括肌肉、骨骼、器官和水分。本计算器根据您的体重、身高和性别，使用三个经过验证的公式(Boer、James 和 Hume)估算瘦体重，并显示它们的平均值以及由此得出的脂肪量和体脂率。了解瘦体重有助于在减脂而不掉肌肉的过程中设定切合实际的蛋白质和热量目标。

如何使用这个瘦体重计算器

选择性别，输入体重和身高；如果习惯用磅和英寸，可用切换按钮在公制和英制之间切换。点击计算，瘦体重会立即以千克显示，既给出 Boer、James 和 Hume 三种估算的平均值，也一并显示脂肪量和体脂率。系统不保存任何信息，也无需注册，数值变化时可以随时重新计算。

如何解读结果

瘦体重是身体中除脂肪以外的部分，包括肌肉、骨骼、器官和水分，因此这个数字代表了除储存脂肪以外的一切。在相同体重下，瘦体重越高，说明肌肉更多、脂肪更少，身形更紧实。最有用的做法是长期追踪：减脂期你希望总体重下降而瘦体重保持稳定，这说明减掉的是脂肪而非来之不易的肌肉。

数字背后的科学

从本质上说，瘦体重就是体重减去脂肪量。若已知体脂，这个减法是精确的；若未知，工具会根据体重、身高和性别来估算瘦体重。Boer 公式是常见的例子：男性为 0.407 × 千克 + 0.267 × 厘米 − 19.2，女性为 0.252 × 千克 + 0.473 × 厘米 − 48.3。瘦体重之所以重要，是因为蛋白质需求和 BMR 都随瘦组织变化，而非随总体重。

局限性与实用建议

公式估算很方便，但并非测量值：DEXA 或 BIA 扫描可能相差几千克，而在极瘦或肥胖，以及身材特别高、特别矮或肌肉极多的运动员等特殊情况下，公式会出现偏差。想要最精确的结果，请填入实测的体脂率。若想全面了解，可搭配 CaloNote 的体脂、FFMI、蛋白质和 BMR 计算器，并在 CaloNote 应用中记录体重和饮食，观察瘦体重数周内的走势。

常见问题

What is lean body mass?: Lean body mass (LBM) is your total body weight minus fat mass, including muscle, bone, organs, and water. This calculator estimates it from your weight, height, and sex, and also reports your fat mass.
Which lean body mass formula should I use?: CaloNote shows the Boer, James, and Hume estimates so you can compare. The Boer formula is widely used and generally accurate for adults, while viewing all three gives a sensible range rather than relying on one equation.
Why does lean body mass matter?: LBM drives your resting metabolic rate and reflects how much muscle you carry, so tracking it helps ensure weight loss comes from fat rather than muscle. It is also used to set protein needs and calorie targets more precisely than weight alone.