Muscle Mass Calculator
Calculate estimated muscle mass from age, height, weight, and display muscle mass guidelines. Muscle mass plays an important role in maintaining health through basal metabolism, bone density, and blood sugar regulation.
Calculation Result
Please enter age, height, weight, gender and click 'Calculate Muscle Mass' button.
Calculation Method
1. Lean Body Mass (LBM) Calculation
Using Boer's formula to calculate lean body mass:
2. Muscle Mass Calculation
Approximately 70% of lean body mass is considered muscle mass:
3. Age Adjustment
Considering approximately 1% annual muscle mass decline after age 30:
※Boer's formula is a widely used medical estimation formula for lean body mass. Age-related muscle mass decline is based on research findings.
Muscle Mass Guidelines by Age and Gender
| Age | Male (Average) | Female (Average) |
|---|---|---|
| 20-29 years | ~35kg | ~25kg |
| 30-49 years | ~33kg | ~23kg |
| 50-69 years | ~30kg | ~21kg |
| 70+ years | ~27kg | ~19kg |
How to Use
- STEP 1
- Enter age, height, weight, gender and click 'Calculate Muscle Mass' button to calculate estimated muscle mass.
- STEP 2
- The results show estimated muscle mass (kg).
- STEP 3
- Compare with the age and gender-specific muscle mass guidelines table for reference.
Notes
- This calculation is an estimate based on research and may differ from actual muscle mass.
- For more accurate muscle mass measurement, professional methods like body composition analyzers or DXA scans are required.
- Muscle mass varies greatly among individuals and changes significantly with exercise habits and constitution.
- We are not responsible for any damages arising from the use of this service.
Tips & FAQ
QUESTION 1
How is muscle mass calculated?
First, lean body mass is calculated using Boer's formula, then 70% of that is estimated as muscle mass. This is a standard calculation method widely used in medicine.
QUESTION 2
What is the average muscle mass?
It varies by age and gender, but typically around 35kg for men in their 20s and 25kg for women in their 20s. It tends to decrease with age.
QUESTION 3
How to increase muscle mass?
Strength training (2-3 times/week) and adequate protein intake (1.2-2.0g per kg body weight) are important. Training large muscle groups (chest, back, legs) is particularly effective.
QUESTION 4
Does muscle mass decrease with age?
Yes, muscle mass decreases by about 1% per year after age 30 (sarcopenia). After age 60, the decline accelerates to 1.5-3% per year.
QUESTION 5
What are the benefits of having more muscle mass?
Increased basal metabolism (~13kcal/day per 1kg muscle), improved bone density, better blood sugar control, reduced fall risk, and maintained cognitive function.
QUESTION 6
Are muscle mass and muscle strength the same?
No. Muscle mass is the weight of muscle, while muscle strength is the force muscles can generate. Strength depends not only on mass but also on nervous system function and muscle fiber quality.
QUESTION 7
Should women also increase muscle mass?
Yes. Women have less muscle mass than men and face osteoporosis risk after menopause, making strength training particularly important.
QUESTION 8
Is this calculation result accurate?
Please consider it as a reference since it's an estimate. For accurate measurement, professional methods like DXA, body composition analyzers (InBody, etc.), or MRI are needed.
QUESTION 9
What is sarcopenia (muscle loss)?
Age-related decline in muscle mass and strength is called sarcopenia. Symptoms include slower walking speed, reduced grip strength, fatigue, and increased fall risk. Prevention involves strength training, protein intake, and vitamin D supplementation.
QUESTION 10
What nutrition is needed for muscle mass maintenance?
Protein intake of 1.2-2.0g per kg body weight (1.2-1.6g for elderly) is needed. Post-exercise intake within 30 minutes is effective, with 20-30g distributed per meal. Quality sources include meat, fish, eggs, dairy products, and soy products.
QUESTION 11
What are effective strength training methods?
Train 2-3 times per week with 48-72 hours rest per muscle group. Use weights that cause failure at 8-12 reps (70-85% 1RM) and apply progressive overload by increasing load 5-10% every 2 weeks.
QUESTION 12
How does muscle mass affect basal metabolism?
Each kilogram of muscle increases basal metabolism by approximately 13kcal/day. Maintaining muscle mass also contributes to improved bone density, better blood sugar control, reduced fall risk, and maintained cognitive function.
This information is general in nature. Please consult medical professionals or specialists for details.