Muscle Mass Calculator – Lean Body Mass & Body Composition Tracker
Calculate lean body mass, muscle percentage & body composition using US Navy method. Track fitness progress. Free, no sign-up, evidence-based assessment.
Updated for 2026
Personal Details
✓ Last updated: March 2026 | Built with CRA-official rates, Bank of Canada data, and OSFI guidelines
How to Use This Calculator
Input your gender, age, height, and weight.
Measure and enter your neck, waist, and hip circumferences.
Toggle to see muscle mass category and comparison.
See your lean body mass, muscle percentage, and body composition.
Understanding Your Results
- Lean Body Mass (LBM)The weight of everything in your body except fat – muscle, bone, organs, water.
- Muscle Mass PercentageYour lean body mass expressed as a percentage of total body weight.
- US Navy MethodA validated method using circumference measurements to estimate body composition.
Key Tips
- ✓Higher muscle mass is associated with better metabolic health and strength.
- ✓Track muscle mass percentage changes over time for progress monitoring.
- ✓Resistance training is the most effective way to increase muscle mass.
- ✓Protein intake should support muscle maintenance and growth.
- ✓Body composition is a better health indicator than weight alone.
Related Calculators
Understanding Muscle Mass and Body Composition
What is Muscle Mass?
Muscle mass refers to the total weight of muscle tissue in your body. It includes skeletal, cardiac, and smooth muscle. Skeletal muscle is the focus for fitness and health assessments.
Healthy Muscle Mass Ranges
Men: Essential 40-45%, Athlete 46-52%, Fitness 53-58%, Average 59-65%. Women: Essential 30-35%, Athlete 36-42%, Fitness 43-48%, Average 49-55%.
Building and Maintaining Muscle
Resistance training is the primary way to build muscle. Adequate protein intake (1.6-2.2g/kg bodyweight) supports muscle repair and growth. Consistency is key.
Example: 80kg Male, 175cm
Male, 80kg, 175cm with neck 38cm and waist 85cm.
- Gender
- Male
- Height
- 175 cm
- Weight
- 80 kg
- Neck
- 38 cm
- Waist
- 85 cm
- Lean Body Mass
- 65.6 kg
- Muscle Mass Percentage
- 82%
- Body Fat Percentage
- 18%
- Muscle Category
- Fitness
Frequently Asked Questions
Clear answers to common questions to help you use this calculator confidently.
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