Cara Menghitung Lean Body Mass
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Lean body mass (LBM) is total body weight minus fat mass. It includes muscle, bone, organs, connective tissue, and water. LBM is used to calculate drug dosages, set protein targets, and assess body composition beyond the limitations of BMI.
Panduan Langkah demi Langkah
- 1Boer Formula (most accurate): Men: 0.407W + 0.267H − 19.2; Women: 0.252W + 0.473H − 48.3
- 2James Formula: Men: 1.1W − 128(W/H)²; Women: 1.07W − 148(W/H)²
- 3W = weight in kg, H = height in cm
- 4Fat mass = Total weight − LBM
Contoh Terpecahkan
Masukan
Male, 80 kg, 180 cm
Hasil
LBM ≈ 63–65 kg, Fat ≈ 15–17 kg
~19% body fat
Masukan
Female, 60 kg, 165 cm
Hasil
LBM ≈ 45–47 kg, Fat ≈ 13–15 kg
~23% body fat
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