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Muscle Mass Calculator

Estimate your skeletal muscle mass and compare it with healthy ranges for your age and gender. Understand your body composition and track muscle development progress.

Your Information

Measure at the narrowest point of your waist

If unknown, we'll estimate based on your other measurements

Understanding Skeletal Muscle Mass

Skeletal muscle mass refers to the weight of muscles attached to your bones that you can voluntarily control. Unlike cardiac and smooth muscles, skeletal muscles can be developed through targeted exercise and proper nutrition.

Why Muscle Mass Matters:

  • Metabolism: Muscle tissue burns more calories at rest than fat tissue
  • Strength & Function: More muscle mass supports daily activities and prevents injury
  • Bone Health: Muscle contractions help maintain bone density
  • Aging: Maintaining muscle mass helps prevent age-related decline (sarcopenia)

Building and Maintaining Muscle:

  • Resistance Training: Weight lifting, bodyweight exercises, resistance bands
  • Protein Intake: Aim for 0.8-1.2g per kg of body weight daily
  • Progressive Overload: Gradually increase exercise intensity over time
  • Recovery: Allow adequate rest between training sessions

This calculator uses formulas developed from large population studies using dual-energy X-ray absorptiometry (DXA) measurements. The results provide estimates based on your age, gender, and body measurements compared to healthy reference ranges.