What is muscle mass and how is it calculated?

Muscle mass is the portion of body weight that consists of muscles. It's calculated as about 50% of fat-free mass (total weight minus fat mass).

What muscle mass values are normal?

For men: 40-50% of body weight, for women: 33-42%. These values vary by age and fitness level.

Regular strength training, progressive overload, sufficient protein (1.6-2.5g/kg body weight) and adequate sleep are important for muscle building.

Calculate your muscle mass using various scientifically proven methods. Get detailed information about your muscle mass and recommendations.

Gender

Weight (kg)

Body Fat Percentage (%) If unknown, use our Body Fat Calculator

Height (cm)

Age (years)

Muscle mass is the portion of body weight that consists of muscles. It's an important indicator of physical fitness and health.

Based on body fat percentage and total weight. The most common and accurate method.

Fat-Free Mass (FFM) calculation based on gender, weight and body fat.

Accounts for natural muscle mass loss with increasing age.

Gender	Age	Good Muscle Mass (%)	Very Good Muscle Mass (%)
Male	20-29	42-50%	50%+
	30-39	41-49%	49%+
	40+	40-48%	48%+
Female	20-29	35-42%	42%+
	30-39	34-41%	41%+
	40+	33-40%	40%+