Free tool
Lean Body Mass Calculator for Women
How much of you is lean mass (muscle, bone, organs and water), from your height and weight or your body fat percentage.
Your lean body mass
106 lb
66.3% of your weight is lean: muscle, bone, organs and water
- Fat mass
- 54 lb
- Method
- Boer formula
Lean mass is what keeps your metabolism up and your bones strong after 40. Strength training and enough protein are how you keep it while you lose fat.
Get a coach to adjust these with youNumbers are a starting point. A coach changes them as your body answers.
How your numbers are worked out
- 1With your body fat %: your weight minus your fat mass. Without it: the Boer formula for women. Why
- 2Lean mass keeps your metabolism up; strength training and protein keep your lean mass. Why
- 3Protein targets use your weight, and stay the same through menopause. Why
For education, not medical advice. On a GLP-1 medication, pregnant, or managing a medical condition? Set your numbers with your doctor.
Questions women ask
What is lean body mass?
Everything that isn't fat: muscle, bone, organs, skin and water. Muscle is the part you can build, and it's what keeps your metabolism and bones strong.
Why does lean body mass matter after 40?
Women lose muscle faster from their 40s on. Keeping it means a higher resting burn, stronger bones and an easier time staying lean.
How do I increase lean body mass?
Progressive strength training two to four times a week and about 1 gram of protein per pound of goal weight a day.
Go deeper
The Scale & Tracking Progress
What is the difference between weight loss and fat loss?
Weight loss is any drop on the scale, and it can come from fat, muscle, water, undigested food and even organs. Fat loss means reducing body fat specifically while keeping your lean muscle. Nikkiey explains that fat loss is what makes you look leaner, stronger and more defined, so it should be the goal.
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Building Muscle After 40
How long does it take to build muscle after 40?
Think in years, not weeks. Nikkiey says it took her a solid three to four years to build solid muscle, and she suggests women expect their journey to take 18 months or more. Visible changes may show in six months to two years depending on where you start, if training, protein and recovery stay consistent.
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Protein for Women
How much protein do women over 40 need?
Most guidance on The WarriorBabe Show lands at about 1 gram of protein per pound of body weight per day for women over 40, based on goal weight if you have a lot to lose. Nikkiey says strength-training women may need 1.2 or even 1.3. Some episodes and guests cite 0.7 grams as the floor.
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