Type

Measurements

Weight & Body

Part of

Weight & Body

Blood biomarker

Part of

Weight & Body

Lean Mass

Lean mass refers to everything in your body that isn't fat – muscles, bones, organs, and water – the metabolically active parts that burn calories.

Lean Mass

Normal range

Male: >75%, Female: >68% total weight

Normal range

Male: >75%, Female: >68% total weight

Normal range

Lean Mass

Lean mass refers to everything in your body that isn't fat – muscles, bones, organs, and water – the metabolically active parts that burn calories.

Lean Mass

Normal range

Male: >75%, Female: >68% total weight

Normal range

Male: >75%, Female: >68% total weight

Normal range

Lean Mass

Lean mass refers to everything in your body that isn't fat – muscles, bones, organs, and water – the metabolically active parts that burn calories.

Lean Mass

Normal range

Male: >75%, Female: >68% total weight

Normal range

Male: >75%, Female: >68% total weight

Normal range

Lean Mass

Lean mass refers to everything in your body that isn't fat – muscles, bones, organs, and water – the metabolically active parts that burn calories.

Lean Mass

Normal range

Male: >75%, Female: >68% total weight

Normal range

Male: >75%, Female: >68% total weight

Normal range

Lean Mass

Dr. Thiviya Sivakanthan

MBBS

The Strong, Silent Driver of Metabolic Health

Lean mass doesn’t just make up the “non-fat” part of your body—it’s the engine that powers your metabolism, stabilises your joints, and supports your entire body structure.

It includes muscle, bones, organs, and water—everything except fat. Of all these, skeletal muscle is the most modifiable and metabolically active. Building and preserving lean mass is crucial not just for strength and performance, but for long-term health, resilience, and independence as you age.

Lean mass doesn’t just make up the “non-fat” part of your body—it’s the engine that powers your metabolism, stabilises your joints, and supports your entire body structure.

Get tested

Why Lean Mass Matters

Explore how lean mass supports everything from metabolism and movement to immunity and longevity.

The Science of Muscle and Metabolism

Learn how lean tissue, especially muscle, drives energy use, glucose control, and body composition.

Building and Maintaining Lean Mass

Discover the training, nutrition, and recovery habits that help you build lean strength for life.

Understanding Your Results

Interpret your lean mass data—what’s normal, what’s optimal, and how it changes across the lifespan and between sexes.

Why Lean Mass Matters

Lean mass forms your physical foundation. It's what drives movement, protects your joints, helps you recover from illness or injury, and supports healthy aging. It includes skeletal muscle, bones, organs, skin, and connective tissue—but muscle mass is the most dynamic and modifiable component.

Higher lean mass is strongly associated with:

Better metabolic rate (you burn more at rest)
Improved insulin sensitivity (less risk of type 2 diabetes)
Lower inflammation, thanks to muscle-released anti-inflammatory proteins (myokines)
Reduced frailty and fall risk later in life
Faster recovery from injury or illness, due to muscle acting as a protein reserve during catabolic stress
Greater physical capacity for sport, parenting, work, and daily life
Better bone health, as resistance training and muscle load stimulate bone remodeling and density

Low lean mass, especially when accompanied by high fat mass, can lead to sarcopenic obesity—a dangerous combo that raises the risk of:

Cardiometabolic disease
Fatigue
Functional decline
Reduced quality of life
Increased mortality in older adults

Your lean mass is your calorie-burning engine. Adding just 1 kg (2.2 lbs) of muscle can increase your daily calorie burn by ~50 calories, but it also improves how your body partitions energy—encouraging fat loss rather than storage.

Why Lean Mass Matters

Higher lean mass is strongly associated with:

Better metabolic rate (you burn more at rest)
Improved insulin sensitivity (less risk of type 2 diabetes)
Lower inflammation, thanks to muscle-released anti-inflammatory proteins (myokines)
Reduced frailty and fall risk later in life
Faster recovery from injury or illness, due to muscle acting as a protein reserve during catabolic stress
Greater physical capacity for sport, parenting, work, and daily life
Better bone health, as resistance training and muscle load stimulate bone remodeling and density

Low lean mass, especially when accompanied by high fat mass, can lead to sarcopenic obesity—a dangerous combo that raises the risk of:

Cardiometabolic disease
Fatigue
Functional decline
Reduced quality of life
Increased mortality in older adults

Why Lean Mass Matters

Higher lean mass is strongly associated with:

Better metabolic rate (you burn more at rest)
Improved insulin sensitivity (less risk of type 2 diabetes)
Lower inflammation, thanks to muscle-released anti-inflammatory proteins (myokines)
Reduced frailty and fall risk later in life
Faster recovery from injury or illness, due to muscle acting as a protein reserve during catabolic stress
Greater physical capacity for sport, parenting, work, and daily life
Better bone health, as resistance training and muscle load stimulate bone remodeling and density

Low lean mass, especially when accompanied by high fat mass, can lead to sarcopenic obesity—a dangerous combo that raises the risk of:

Cardiometabolic disease
Fatigue
Functional decline
Reduced quality of life
Increased mortality in older adults

Why Lean Mass Matters

Higher lean mass is strongly associated with:

Better metabolic rate (you burn more at rest)
Improved insulin sensitivity (less risk of type 2 diabetes)
Lower inflammation, thanks to muscle-released anti-inflammatory proteins (myokines)
Reduced frailty and fall risk later in life
Faster recovery from injury or illness, due to muscle acting as a protein reserve during catabolic stress
Greater physical capacity for sport, parenting, work, and daily life
Better bone health, as resistance training and muscle load stimulate bone remodeling and density

Low lean mass, especially when accompanied by high fat mass, can lead to sarcopenic obesity—a dangerous combo that raises the risk of:

Cardiometabolic disease
Fatigue
Functional decline
Reduced quality of life
Increased mortality in older adults

The Science of Muscle and Metabolism

Muscle tissue is far more than just strength—it’s metabolically active and hormonally intelligent:

Glucose Regulator: Muscle is the largest site of glucose uptake, especially after meals. More lean mass = better blood sugar regulation and lower insulin demand.
Metabolic Rate: Muscle burns 3–4 times more calories than fat at rest and is essential for long-term weight maintenance.
Myokines: Contracting muscles release myokines—hormone-like proteins that: reduce inflammation (e.g. IL-6 in its anti-inflammatory role), improve brain health (BDNF release enhances neuroplasticity) and regulate fat oxidation and insulin signalling
Immune & Hormonal Support: Muscle acts as a buffer during times of illness, stress, or undernutrition. It helps maintain immune resilience and hormonal balance—especially important during aging, illness, or intense training.
Inflammation Control: More lean mass is associated with lower levels of chronic inflammation (e.g., CRP, TNF-alpha).

Fun fact: Muscle loss is a stronger predictor of mortality than fat gain in older adults.

Muscle loss (sarcopenia) begins as early as your 30s. Without resistance training and adequate nutrition, people can lose 3–8% of muscle per decade, accelerating further after age 60. This loss contributes to:

Slower metabolism
Increased fat gain
Loss of strength and mobility
Reduced independence

The Science of Muscle and Metabolism

Muscle tissue is far more than just strength—it’s metabolically active and hormonally intelligent:

Glucose Regulator: Muscle is the largest site of glucose uptake, especially after meals. More lean mass = better blood sugar regulation and lower insulin demand.
Metabolic Rate: Muscle burns 3–4 times more calories than fat at rest and is essential for long-term weight maintenance.
Myokines: Contracting muscles release myokines—hormone-like proteins that: reduce inflammation (e.g. IL-6 in its anti-inflammatory role), improve brain health (BDNF release enhances neuroplasticity) and regulate fat oxidation and insulin signalling
Immune & Hormonal Support: Muscle acts as a buffer during times of illness, stress, or undernutrition. It helps maintain immune resilience and hormonal balance—especially important during aging, illness, or intense training.
Inflammation Control: More lean mass is associated with lower levels of chronic inflammation (e.g., CRP, TNF-alpha).

Fun fact: Muscle loss is a stronger predictor of mortality than fat gain in older adults.

Slower metabolism
Increased fat gain
Loss of strength and mobility
Reduced independence

The Science of Muscle and Metabolism

Muscle tissue is far more than just strength—it’s metabolically active and hormonally intelligent:

Glucose Regulator: Muscle is the largest site of glucose uptake, especially after meals. More lean mass = better blood sugar regulation and lower insulin demand.
Metabolic Rate: Muscle burns 3–4 times more calories than fat at rest and is essential for long-term weight maintenance.
Myokines: Contracting muscles release myokines—hormone-like proteins that: reduce inflammation (e.g. IL-6 in its anti-inflammatory role), improve brain health (BDNF release enhances neuroplasticity) and regulate fat oxidation and insulin signalling
Immune & Hormonal Support: Muscle acts as a buffer during times of illness, stress, or undernutrition. It helps maintain immune resilience and hormonal balance—especially important during aging, illness, or intense training.
Inflammation Control: More lean mass is associated with lower levels of chronic inflammation (e.g., CRP, TNF-alpha).

Fun fact: Muscle loss is a stronger predictor of mortality than fat gain in older adults.

Slower metabolism
Increased fat gain
Loss of strength and mobility
Reduced independence

The Science of Muscle and Metabolism

Muscle tissue is far more than just strength—it’s metabolically active and hormonally intelligent:

Glucose Regulator: Muscle is the largest site of glucose uptake, especially after meals. More lean mass = better blood sugar regulation and lower insulin demand.
Metabolic Rate: Muscle burns 3–4 times more calories than fat at rest and is essential for long-term weight maintenance.
Myokines: Contracting muscles release myokines—hormone-like proteins that: reduce inflammation (e.g. IL-6 in its anti-inflammatory role), improve brain health (BDNF release enhances neuroplasticity) and regulate fat oxidation and insulin signalling
Immune & Hormonal Support: Muscle acts as a buffer during times of illness, stress, or undernutrition. It helps maintain immune resilience and hormonal balance—especially important during aging, illness, or intense training.
Inflammation Control: More lean mass is associated with lower levels of chronic inflammation (e.g., CRP, TNF-alpha).

Fun fact: Muscle loss is a stronger predictor of mortality than fat gain in older adults.

Slower metabolism
Increased fat gain
Loss of strength and mobility
Reduced independence

Building and Maintaining Lean Mass

The two biggest levers? Strength training and protein intake, but recovery and hormones play a supporting role.

Resistance Training:

Aim for at least 2–3 sessions/week, covering all major muscle groups.
Prioritise progressive overload: increase resistance, reps, time under tension, or training density over time.
Compound lifts (e.g. squats, deadlifts, rows, pushups) offer the most efficient returns.

Protein Intake:

Target 1.2–2.0 g/kg of body weight per day, spread evenly across 3–5 meals to support muscle protein synthesis. Include leucine-rich sources (e.g., eggs, dairy, whey, meat, soy).

Sleep & Recovery:

Most muscle repair and growth happens during deep sleep.
Aim for 7–9 hours/night, and avoid chronic sleep deprivation, which increases muscle breakdown and impairs hormone function (like testosterone and growth hormone).

Hormonal Support:

Manage stress (cortisol is catabolic to muscle)
Avoid chronic low-calorie diets (they slow metabolism and increase muscle loss)
Ensure adequate intake of micronutrients like vitamin D, magnesium, zinc, and iron

Consistency trumps perfection. You don’t need to bodybuild—small, steady improvements in strength and muscle drive big wins for longevity, vitality, and fat loss.

Building and Maintaining Lean Mass

The two biggest levers? Strength training and protein intake, but recovery and hormones play a supporting role.

Resistance Training:

Aim for at least 2–3 sessions/week, covering all major muscle groups.
Prioritise progressive overload: increase resistance, reps, time under tension, or training density over time.
Compound lifts (e.g. squats, deadlifts, rows, pushups) offer the most efficient returns.

Protein Intake:

Target 1.2–2.0 g/kg of body weight per day, spread evenly across 3–5 meals to support muscle protein synthesis. Include leucine-rich sources (e.g., eggs, dairy, whey, meat, soy).

Sleep & Recovery:

Most muscle repair and growth happens during deep sleep.
Aim for 7–9 hours/night, and avoid chronic sleep deprivation, which increases muscle breakdown and impairs hormone function (like testosterone and growth hormone).

Hormonal Support:

Manage stress (cortisol is catabolic to muscle)
Avoid chronic low-calorie diets (they slow metabolism and increase muscle loss)
Ensure adequate intake of micronutrients like vitamin D, magnesium, zinc, and iron

Consistency trumps perfection. You don’t need to bodybuild—small, steady improvements in strength and muscle drive big wins for longevity, vitality, and fat loss.

Building and Maintaining Lean Mass

The two biggest levers? Strength training and protein intake, but recovery and hormones play a supporting role.

Resistance Training:

Aim for at least 2–3 sessions/week, covering all major muscle groups.
Prioritise progressive overload: increase resistance, reps, time under tension, or training density over time.
Compound lifts (e.g. squats, deadlifts, rows, pushups) offer the most efficient returns.

Protein Intake:

Target 1.2–2.0 g/kg of body weight per day, spread evenly across 3–5 meals to support muscle protein synthesis. Include leucine-rich sources (e.g., eggs, dairy, whey, meat, soy).

Sleep & Recovery:

Most muscle repair and growth happens during deep sleep.
Aim for 7–9 hours/night, and avoid chronic sleep deprivation, which increases muscle breakdown and impairs hormone function (like testosterone and growth hormone).

Hormonal Support:

Manage stress (cortisol is catabolic to muscle)
Avoid chronic low-calorie diets (they slow metabolism and increase muscle loss)
Ensure adequate intake of micronutrients like vitamin D, magnesium, zinc, and iron

Consistency trumps perfection. You don’t need to bodybuild—small, steady improvements in strength and muscle drive big wins for longevity, vitality, and fat loss.

Building and Maintaining Lean Mass

The two biggest levers? Strength training and protein intake, but recovery and hormones play a supporting role.

Resistance Training:

Aim for at least 2–3 sessions/week, covering all major muscle groups.
Prioritise progressive overload: increase resistance, reps, time under tension, or training density over time.
Compound lifts (e.g. squats, deadlifts, rows, pushups) offer the most efficient returns.

Protein Intake:

Target 1.2–2.0 g/kg of body weight per day, spread evenly across 3–5 meals to support muscle protein synthesis. Include leucine-rich sources (e.g., eggs, dairy, whey, meat, soy).

Sleep & Recovery:

Most muscle repair and growth happens during deep sleep.
Aim for 7–9 hours/night, and avoid chronic sleep deprivation, which increases muscle breakdown and impairs hormone function (like testosterone and growth hormone).

Hormonal Support:

Manage stress (cortisol is catabolic to muscle)
Avoid chronic low-calorie diets (they slow metabolism and increase muscle loss)
Ensure adequate intake of micronutrients like vitamin D, magnesium, zinc, and iron

Consistency trumps perfection. You don’t need to bodybuild—small, steady improvements in strength and muscle drive big wins for longevity, vitality, and fat loss.

Get started

Understanding Your Results

Your lean mass is typically measured via body composition scans (DEXA, BIA, InBody) or estimated from equations based on weight, fat percentage, and age.

What’s Normal?

Age Group	Men (Lean Mass %)	Women (Lean Mass %)
20–39	75–89%	68–80%
40–59	72–85%	65–78%
60+	70–82%	63–75%

These values reflect sex-specific differences due to hormonal and physiological factors. Men naturally have more lean mass due to higher testosterone and larger muscle fiber size. Women tend to carry more essential fat due to estrogen and reproductive needs.

Why It Matters

A lower-than-average lean mass % may indicate muscle loss, undernutrition, or excess fat gain.
A higher-than-average lean mass % is generally associated with better metabolic health and athletic performance.

However, context matters. For example, an endurance athlete may have lower lean mass than a strength athlete but still be extremely fit.

Understanding Your Results

Your lean mass is typically measured via body composition scans (DEXA, BIA, InBody) or estimated from equations based on weight, fat percentage, and age.

What’s Normal?

Age Group	Men (Lean Mass %)	Women (Lean Mass %)
20–39	75–89%	68–80%
40–59	72–85%	65–78%
60+	70–82%	63–75%

Why It Matters

A lower-than-average lean mass % may indicate muscle loss, undernutrition, or excess fat gain.
A higher-than-average lean mass % is generally associated with better metabolic health and athletic performance.

However, context matters. For example, an endurance athlete may have lower lean mass than a strength athlete but still be extremely fit.

Understanding Your Results

Your lean mass is typically measured via body composition scans (DEXA, BIA, InBody) or estimated from equations based on weight, fat percentage, and age.

What’s Normal?

Age Group	Men (Lean Mass %)	Women (Lean Mass %)
20–39	75–89%	68–80%
40–59	72–85%	65–78%
60+	70–82%	63–75%

Why It Matters

A lower-than-average lean mass % may indicate muscle loss, undernutrition, or excess fat gain.
A higher-than-average lean mass % is generally associated with better metabolic health and athletic performance.

However, context matters. For example, an endurance athlete may have lower lean mass than a strength athlete but still be extremely fit.

Understanding Your Results

Your lean mass is typically measured via body composition scans (DEXA, BIA, InBody) or estimated from equations based on weight, fat percentage, and age.

What’s Normal?

Age Group	Men (Lean Mass %)	Women (Lean Mass %)
20–39	75–89%	68–80%
40–59	72–85%	65–78%
60+	70–82%	63–75%

Why It Matters

A lower-than-average lean mass % may indicate muscle loss, undernutrition, or excess fat gain.
A higher-than-average lean mass % is generally associated with better metabolic health and athletic performance.

However, context matters. For example, an endurance athlete may have lower lean mass than a strength athlete but still be extremely fit.

The Takeaway

Lean mass is your strength reserve, metabolic driver, and structural armor. Preserving and building it should be a health priority at every age.

Whether you’re training for performance or just trying to feel strong and stay healthy, investing in lean mass is one of the most effective things you can do.

You don’t need to chase extremes—just aim to move often, lift regularly, eat enough protein, and recover well. Your body will thank you with energy, strength, and long-term protection.

The Takeaway

Lean mass is your strength reserve, metabolic driver, and structural armor. Preserving and building it should be a health priority at every age.

Whether you’re training for performance or just trying to feel strong and stay healthy, investing in lean mass is one of the most effective things you can do.

You don’t need to chase extremes—just aim to move often, lift regularly, eat enough protein, and recover well. Your body will thank you with energy, strength, and long-term protection.

The Takeaway

Lean mass is your strength reserve, metabolic driver, and structural armor. Preserving and building it should be a health priority at every age.

Whether you’re training for performance or just trying to feel strong and stay healthy, investing in lean mass is one of the most effective things you can do.

You don’t need to chase extremes—just aim to move often, lift regularly, eat enough protein, and recover well. Your body will thank you with energy, strength, and long-term protection.

The Takeaway

Lean mass is your strength reserve, metabolic driver, and structural armor. Preserving and building it should be a health priority at every age.

Whether you’re training for performance or just trying to feel strong and stay healthy, investing in lean mass is one of the most effective things you can do.

You don’t need to chase extremes—just aim to move often, lift regularly, eat enough protein, and recover well. Your body will thank you with energy, strength, and long-term protection.

References

Wolfe, R. R. (2006). The underappreciated role of muscle in health and disease. Am J Clin Nutr, 84(3), 475–482.
Cruz-Jentoft, A. J., et al. (2019). Sarcopenia: revised European consensus. Age and Ageing, 48(1), 16–31.
Layman, D. K., et al. (2015). Protein intake and muscle health in aging. Am J Clin Nutr, 101(6), 1339S–1345S.
Heymsfield, S. B., et al. (2014). Body composition in health and disease. Am J Clin Nutr, 99(5), 1173S–1178S.

References

Wolfe, R. R. (2006). The underappreciated role of muscle in health and disease. Am J Clin Nutr, 84(3), 475–482.
Cruz-Jentoft, A. J., et al. (2019). Sarcopenia: revised European consensus. Age and Ageing, 48(1), 16–31.
Layman, D. K., et al. (2015). Protein intake and muscle health in aging. Am J Clin Nutr, 101(6), 1339S–1345S.
Heymsfield, S. B., et al. (2014). Body composition in health and disease. Am J Clin Nutr, 99(5), 1173S–1178S.

References

Wolfe, R. R. (2006). The underappreciated role of muscle in health and disease. Am J Clin Nutr, 84(3), 475–482.
Cruz-Jentoft, A. J., et al. (2019). Sarcopenia: revised European consensus. Age and Ageing, 48(1), 16–31.
Layman, D. K., et al. (2015). Protein intake and muscle health in aging. Am J Clin Nutr, 101(6), 1339S–1345S.
Heymsfield, S. B., et al. (2014). Body composition in health and disease. Am J Clin Nutr, 99(5), 1173S–1178S.

References

Wolfe, R. R. (2006). The underappreciated role of muscle in health and disease. Am J Clin Nutr, 84(3), 475–482.
Cruz-Jentoft, A. J., et al. (2019). Sarcopenia: revised European consensus. Age and Ageing, 48(1), 16–31.
Layman, D. K., et al. (2015). Protein intake and muscle health in aging. Am J Clin Nutr, 101(6), 1339S–1345S.
Heymsfield, S. B., et al. (2014). Body composition in health and disease. Am J Clin Nutr, 99(5), 1173S–1178S.