精益体重计算器
Written by The Kalcule Team · Last updated 2022年9月21日
使用我们全面的计算器计算您的去脂体重和身体成分。通过多个经过验证的公式或您的体脂百分比获得准确的估算值。
为什么瘦体重很重要
了解您的瘦体重对于跟踪健身进展、确定营养需求和设定现实的体成分目标至关重要。它可以帮助您在监测肌肉质量与脂肪质量的变化时，做出有关训练和饮食的明智决策。
如何使用去脂体重计算器
- 1请输入您的身高、体重和性别。
- 2请选择您偏好的估算方法（Boer、Hume或体脂百分比）
- 3如果使用体脂率测量方法，请输入您的体脂百分比。
- 4获取您的瘦体重和体成分的详细分析
准确结果的技巧
为了获得最佳结果，请准确测量您的身高和体重。如果使用体脂百分比方法，请考虑进行专业测量。为了更好地比较，请始终在同一时间段内一致地追踪您的测量数据。
常见问题解答
在这里找到关于瘦体重的常见问题的答案，包括它是如何计算的，什么因素会影响它，以及它对健康和健身为何重要。了解不同的测量方法，影响瘦体重的因素，以及如何利用结果进行健身计划。
体脂百分比方法在您有可靠的体脂测量时最为准确。当体脂百分比不可用时，Boer公式和Hume公式能提供良好的估算。
通常情况下，每月测量一次就足以跟踪身体成分的变化。更频繁的测量可能不会显示出有意义的变化，因为增肌和减脂需要时间。
Lean body mass is everything that is not fat: muscle, bone, organs and water. It is not the same as skeletal muscle mass, which is a subset of lean mass.
The Boer formula (1984), which estimates lean mass from sex, height and weight. It is an estimate derived from populations, not a scan of your body.
On average, adult men carry a higher fraction of lean tissue than women at a given weight and height. The Boer coefficients encode that population difference. Individuals vary widely.
Beginners, people returning from a layoff, and those new to resistance training sometimes do both at once. Most trained adults need a calorie surplus to add substantial muscle and a deficit to lose substantial fat.
The terms are often used interchangeably. Some definitions keep a small amount of essential fat inside “lean mass.” For this calculator, treat the output as an estimate of non-fat tissue.
Lean tissue is metabolically more expensive than fat tissue. Two people at the same weight can have different maintenance calories if their lean-mass fractions differ. That is one reason BMI-only calorie guesses miss.
Yes. Age-related muscle loss (sarcopenia) raises fall and frailty risk. Resistance training and adequate protein are the usual first levers; discuss targets with a clinician if you have kidney disease or other constraints.
No. Use it to understand the formula and to track coarse change. Imaging or a qualified practitioner is required when the number will change a medical decision.
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追踪你的身体成分变化之旅
现在您已经了解了自己的瘦体重和身体成分，利用这些信息来设定现实的健身目标并跟踪您的进展。记住，可持续的变化需要时间和一贯性。
Lean mass versus muscle mass
Lean body mass includes muscle, bone, organs and water. Skeletal muscle is only part of that total. Online calculators that promise “muscle mass” from height and weight are usually estimating lean mass and renaming it.
The Boer formula used here was published in 1984 as a height-and-weight estimate. It cannot see whether your extra kilograms are quadriceps or liver glycogen. Resistance training still has to be measured in the gym, not inferred from this number alone.
Why lean mass matters for calories
Resting expenditure scales with lean tissue more than with fat tissue. That is one reason two people at 80 kg can need different calories. If you are cutting, protecting lean mass with protein and lifting usually beats a crash deficit that shrinks both fat and muscle.
Formula source: Boer formula — Boer P., American Journal of Physiology (1984)