What's a healthy muscle mass percentage?
Men: 30-40% of body weight. Women: 25-35%. Athletes may be higher.
Health Fitness
Muscle Mass Calculator
Estimate lean mass and a muscle mass proxy from body fat.
Fast, practical estimates
Adjust inputs for the most useful result.
What this calculator does
A muscle mass calculator estimates skeletal muscle mass as a percentage or weight. Skeletal muscle (30-40% of body weight for men, 25-35% for women) is the metabolically active tissue that burns calories and enables movement.
How it works
Methods include body composition scans, bioelectrical impedance, or estimation formulas using height, weight, and circumferences.
Formula
Hume formula (men): 0.32810×W + 0.33929×H - 29.5336. (women): 0.29569×W + 0.41813×H - 43.2933. Results in kg.
Tips for using this calculator
- DEXA scan provides most accurate muscle mass measurement
- Bioelectrical impedance varies with hydration
- Track changes over time, not absolute numbers
- Muscle mass is more meaningful than scale weight
- Building muscle takes months of consistent training
Frequently asked questions
How fast can I build muscle?
Beginners: 1-2 lbs/month. Experienced: 0.5-1 lb/month. Requires consistent training and adequate protein.
Does muscle weigh more than fat?
Muscle is denser—same volume of muscle weighs more than fat. This is why body composition matters more than scale weight.