The Rebuild

Lean Body Mass Calculator

The scale tells you total weight. This tells you what actually matters — how much of you is muscle.

Weight

Morning weight, after the bathroom — keep it consistent

Body Fat Percentage

Be honest — pick the silhouette that looks most like you right now. No judgment, just a starting point.

or enter it manually

Know it from a DEXA, calipers, or a smart scale? Type it in.

Your Lean Body Mass

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Your Body Fat

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Your next steps

1. Pick a training path. Lifting is how you keep (and build) that lean mass while fat comes off. Grab the full training guide here.

2. Lock in protein. ~1g per pound of goal bodyweight, every day. Calculate your exact targets here.

3. Retest monthly. Watch lean mass hold steady while fat drops — that's recomposition, and it's the whole game.

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Free Kickstart Checklist

Estimates based on your inputs — not a DEXA scan. What matters isn't the exact number, it's the trend: lean mass steady or climbing, fat mass falling.