People who want to get in shape, no matter if they are bodybuilders or someone who is just looking to get a little more defined, will all need to know how to calculate muscle mass. Your lean muscle mass is the amount of weight that you are carrying which is not your body fat. Today we are showing you how you can figure out your muscle mass percentage and also give you a few tips on how you can boost your muscle mass.

Ways to Calculate Your Muscle Mass

Here we are going to look at the best methods for calculating your muscle mass. This will let you keep a closer eye on how well your exercise and dieting is going.

1. Know Your Body Fat Percentage

Before you can know what your percentage of muscle mass is, you will need to know your body fat percentage. The easiest way that you can do this is with a body fat calculator/scale which you can easily find online. The way that this will work is that it will ask you for your body weight and your waist circumference. Some may also ask for your height, but this can differ depending on the online calculator that you are using. Once you input your measurements you will be given an estimate as to what your body fat percentage is, which you can then use to help figure out your muscle mass.

2. Using Your Height and Weight

This is not an exact scientific measurement, but it is a very good estimate for lean body mass and one which many people use to get a quick indication. The way it basically breaks down is a person's body weight minus their body fat percentage. There are different equations that you can use your height and weight with to get your estimated muscle mass percentage.

• The Boer Equation

Men: 0.407 × weight [kg] + 0.267 × height [cm] - 19.2

Women: 0.252 × weight [kg] + 0.473 × height [cm] - 48.3

• The James Equation

Men: 1.1 × weight [kg] - 128 × ( weight [kg] / height [cm] ) 2

Women: 1.07 × weight [kg] - 148 × ( weight [kg] / height [cm] ) 2

• The Hume Equation

Men: 0.32810 × weight [kg] + 0.33929 × height [cm] - 29.5336

Women: 0.29569 × weight [kg] + 0.41813 × height [cm] - 43.2933

• The Peters Equation

If you want to know how to calculate muscle mass in children you will be using The Peters Equation as it is for kids up to 14 years old.

0.0817 × ( (weight [kg]) 0.6469 × (height [cm]) 0.7236 )

3. Using Professional Tools

If you want a more scientifically accurate reading then you can find out what your body mass is with some tools that are specially designed just for this.

• A skinfold test: If you want to make sure that the measurements of your body fat percentage are as accurate as possible, a skinfold test is done by a person who knows what they are doing is the right way to go. The American College of Sports Medicine has stated that when a skinfold test is carried out by a trained professional the reading is 98% accurate. So if you want as close to perfect measurements as possible, consult with your doctor or talk to someone at a local health club.

• Bioelectrical impedance scale: This uses electricity to give a reading as to what your body fat percentage is. Some will have you stand on them; others use your hands. It will send a safe electrical current through your body which will work out what your body fat percentage is. In terms of accuracy, it is very hard to give a definitive answer as there are many different kinds of Bioelectrical Impedance Scale. Clearly, one that you purchase in your local store for $50 is not going to be as accurate as one used by a medical professional.

Tips for Increasing Your Muscle Mass

If you have been working out hard, eating right, and still are not seeing as much improvement as you would like in regards to your muscle mass we have a few tips for you.

• Change your training volume: You may be stuck on the old four sets of ten reps with your workouts. However, try changing this up if more muscle mass is what you are looking for. Lower your weight, but increase the reps. Instead of the four sets of ten, try out five sets of twenty, but with a lower weight.

• Stop ditching calories: Cutting calories may help with weight loss, but it is going to hurt your muscle mass. Check with your doctor or ask a fitness instructor at your gym what is the ideal amount of calories your body needs each day. Calories are the fuel your body needs to power your awesome workouts.

• Protein bro: It may seem like a meathead thing to say, but the fact of the matter is protein builds your muscles up! The more intense your workouts are, the more important it is to make sure you are getting enough protein. It is also worth noting that some people swear by having a protein shake or bar around 30 minutes before they go to bed.

• Eat carbs after your workout: Having the right post-workout meal can really be a game changer when it comes to building muscle mass. A high carb sports drink, a tasty peanut butter sandwich or a banana are all great carbs after workout treats.

It is great that you want to know how to calculate muscle mass as it means you are serious about getting into the best shape you can. Just remember that our bodies are all different and workout methods that work for one person might not be right for you, so do not get discouraged if you do not see results right away. Speak with a professional to get some tips on how you can work out right in the gym and also make sure that your body is getting enough carbs and protein to fuel your body and repair it after your workout.