This lean body mass chart finds your ideal body type | Male vs Female

Why is knowing your ideal lean body mass vs current important?

If ideal is less then current and you diet aggressively, you’re in trouble! You may lose all the weight you want but in the end you’ll end up skinny fat. In otherwords, per BMI you may be considered healthy, but you’re body fat may be in an unhealthy category. Not to mention you’ll be unhappy with the way you look and feel.

Instructions for finding your ideal lean body mass:

Use the chart below based on your sex to find your ideal lean body mass. First scroll down the height column to your height. Be as accurate as possible. Second scroll to the right until you find the column for your ideal body type. Whatever number you land on is your ideal lean muscle mass.

Ideal lean body mass chart for females

Ideal lean body mass chart for males

I created this array for you to find your ideal lean body mass based on height and ideal body type.

Ideal Lean Body Mass for Females:

• Women – Non-Competition: Height 4’10” Normal – 20%BF 76lbs – Athletic – 16%BF 79.8lbs – Athletic Muscular – 14%BF 86lbs – Muscular – 14%BF 90.3lbs – Bodybuilder – 14%BF 98.44lbs
• Women – Non-Competition: Height 4’11” Normal – 20%BF 80lbs – Athletic – 16%BF 84lbs – Athletic Muscular – 14%BF 90.3lbs – Muscular – 14%BF 94.6lbs – Bodybuilder – 14%BF 103.2lbs
• Women – Non-Competition: Height 5’0″ Normal – 20%BF 84lbs – Athletic – 16%BF 88.2lbs – Athletic Muscular – 14%BF 94.6lbs – Muscular – 14%BF 98.9lbs – Bodybuilder – 14%BF 107.5lb
• Women – Non-Competition: Height 5’1″ Normal – 20%BF 88lbs – Athletic – 16%BF 92.4lbs – Athletic Muscular – 14%BF 98.9lbs – Muscular – 14%BF 103.2lbs – Bodybuilder – 14%BF 111.8lbs
• Women – Non-Competition: Height 5’2″ Normal – 20%BF 92lbs – Athletic – 16%BF 96.6lbs – Athletic Muscular – 14%BF 103.2lbs – Muscular – 14%BF 107.5lbs – Bodybuilder – 14%BF 116.1lbs
• Women – Non-Competition: Height 5’3″ Normal – 20%BF 96lbs – Athletic – 16%BF 100.8lbs – Athletic Muscular – 14%BF 107.5lbs – Muscular – 14%BF 111.8lbs – Bodybuilder – 14%BF 120.4lbs
• Women – Non-Competition: Height 5’4″ Normal – 20%BF 100lbs – Athletic – 16%BF 105lbs – Athletic Muscular – 14%BF 111.8lbs – Muscular – 14%BF 116.1lbs – Bodybuilder – 14%BF 124.7lbs
• Women – Non-Competition: Height 5’5″ Normal – 20%BF 104lbs – Athletic – 16%BF 109.2lbs – Athletic Muscular – 14%BF 116.1lbs – Muscular – 14%BF 120.4lbs – Bodybuilder – 14%BF 129lbs
• Women – Non-Competition: Height 5’6″ Normal – 20%BF 108lbs – Athletic – 16%BF 113.4lbs – Athletic Muscular – 14%BF 120.4lbs – Muscular – 14%BF 124.7lbs – Bodybuilder – 14%BF 133.3lbs
• Women – Non-Competition: Height 5’7″ Normal – 20%BF 112lbs – Athletic – 16%BF 117.6lbs – Athletic Muscular – 14%BF 124.7lbs – Muscular – 14%BF 129lbs – Bodybuilder – 14%BF 137.6lbs
• Women – Non-Competition: Height 5’8″ Normal – 20%BF 116lbs – Athletic – 16%BF 121.8lbs – Athletic Muscular – 14%BF 129lbs – Muscular – 14%BF 133.3lbs – Bodybuilder – 14%BF 141.9lbs
• Women – Non-Competition: Height 5’9″ Normal – 20%BF 120lbs – Athletic – 16%BF 126lbs – Athletic Muscular – 14%BF 133.3lbs – Muscular – 14%BF 137.6lbs – Bodybuilder – 14%BF 146.2lbs
• Women – Non-Competition: Height 5’10” Normal – 20%BF 124lbs – Athletic – 16%BF 130.2lbs – Athletic Muscular – 14%BF 137.6lbs – Muscular – 14%BF 141.9lbs – Bodybuilder – 14%BF 150.5lbs
• Women – Non-Competition: Height 5’11” Normal – 20%BF 128lbs – Athletic – 16%BF 134.4lbs – Athletic Muscular – 14%BF 141.9lbs – Muscular – 14%BF 146.2lbs – Bodybuilder – 14%BF 154.8lbs
• Women – Non-Competition: Height 6’0″ Normal – 20%BF 132lbs – Athletic – 16%BF 138.6lbs – Athletic Muscular – 14%BF 146.2lbs – Muscular – 14%BF 150.5lbs – Bodybuilder – 14%BF 159.1lbs
• Women – Non-Competition: Height 6’1″ Normal – 20%BF 136lbs – Athletic – 16%BF 142.8lbs – Athletic Muscular – 14%BF 150.5lbs – Muscular – 14%BF 154.8lbs – Bodybuilder – 14%BF 163.4lbs
• Women – Non-Competition: Height 6’2″ Normal – 20%BF 140lbs – Athletic – 16%BF 147lbs – Athletic Muscular – 14%BF 154.8lbs – Muscular – 14%BF 159.1lbs – Bodybuilder – 14%BF 167.7lbs
• Women – Non-Competition: Height 6’3″ Normal – 20%BF 144lbs – Athletic – 16%BF 151.2lbs – Athletic Muscular – 14%BF 159.1lbs – Muscular – 14%BF 163.4lbs – Bodybuilder – 14%BF 172lbs
• Women – Non-Competition: Height 6’4″ Normal – 20%BF 148lbs – Athletic – 16%BF 155.4lbs – Athletic Muscular – 14%BF 163.4lbs – Muscular – 14%BF 167.7lbs – Bodybuilder – 14%BF 176.3lbs
• Women – Non-Competition: Height 6’5″ Normal – 20%BF 152lbs – Athletic – 16%BF 159.6lbs – Athletic Muscular – 14%BF 167.7lbs – Muscular – 14%BF 172lbs – Bodybuilder – 14%BF 180.6lbs

Ideal Lean Body Mass for Males:

• Men – Non Competition: Height 4’10” Normal – 20%BF 98.9lbs – Athletic – 16%BF 101.2lbs – Athletic Muscular – 14%BF 112.5lbs – Muscular – 14%BF 126lbs – Bodybuilder – 14%BF 130.5lbs
• Men – Non Competition: Height 4’11” Normal – 20%BF 103.2lbs – Athletic – 16%BF 105.6lbs – Athletic Muscular – 14%BF 117lbs – Muscular – 14%BF 130.5lbs – Bodybuilder – 14%BF 135lbs
• Men – Non Competition: Height 5’0″ Normal – 20%BF 107.5lbs – Athletic – 16%BF 110lbs – Athletic Muscular – 14%BF 121.5lbs – Muscular – 14%BF 135lbs – Bodybuilder – 14%BF 139.5lbs
• Men – Non Competition: Height 5’1″ Normal – 20%BF 111.8lbs – Athletic – 16%BF 114.4lbs – Athletic Muscular – 14%BF 126lbs – Muscular – 14%BF 139.5lbs – Bodybuilder – 14%BF 144lbs
• Men – Non Competition: Height 5’2″ Normal – 20%BF 116.1lbs – Athletic – 16%BF 118.8lbs – Athletic Muscular – 14%BF 130.5lbs – Muscular – 14%BF 144lbs – Bodybuilder – 14%BF 148.5lbs
• Men – Non Competition: Height 5’3″ Normal – 20%BF 120.4lbs – Athletic – 16%BF 123.2lbs – Athletic Muscular – 14%BF 135lbs – Muscular – 14%BF 148.5lbs – Bodybuilder – 14%BF 153lbs
• Men – Non Competition: Height 5’4″ Normal – 20%BF 124.7lbs – Athletic – 16%BF 127.6lbs – Athletic Muscular – 14%BF 139.5lbs – Muscular – 14%BF 153lbs – Bodybuilder – 14%BF 157.5lbs
• Men – Non Competition: Height 5’5″ Normal – 20%BF 129lbs – Athletic – 16%BF 132lbs – Athletic Muscular – 14%BF 144lbs – Muscular – 14%BF 157.5lbs – Bodybuilder – 14%BF 162lbs
• Men – Non Competition: Height 5’6″ Normal – 20%BF 133.3lbs – Athletic – 16%BF 136.4lbs – Athletic Muscular – 14%BF 148.5lbs – Muscular – 14%BF 162lbs – Bodybuilder – 14%BF 166.5lbs
• Men – Non Competition: Height 5’7″ Normal – 20%BF 137.6lbs – Athletic – 16%BF 140.8lbs – Athletic Muscular – 14%BF 153lbs – Muscular – 14%BF 166.5lbs – Bodybuilder – 14%BF 171lbs
• Men – Non Competition: Height 5’8″ Normal – 20%BF 141.9lbs – Athletic – 16%BF 145.2lbs – Athletic Muscular – 14%BF 157.5lbs – Muscular – 14%BF 171lbs – Bodybuilder – 14%BF 175.5lbs
• Men – Non Competition: Height 5’9″ Normal – 20%BF 146.2lbs – Athletic – 16%BF 149.6lbs – Athletic Muscular – 14%BF 162lbs – Muscular – 14%BF 175.5lbs – Bodybuilder – 14%BF 180lbs
• Men – Non Competition: Height 5’10” Normal – 20%BF 150.5lbs – Athletic – 16%BF 154lbs – Athletic Muscular – 14%BF 166.5lbs – Muscular – 14%BF 180lbs – Bodybuilder – 14%BF 184.5lbs
• Men – Non Competition: Height 5’11” Normal – 20%BF 154.8lbs – Athletic – 16%BF 158.4lbs – Athletic Muscular – 14%BF 171lbs – Muscular – 14%BF 184.5lbs – Bodybuilder – 14%BF 189lbs
• Men – Non Competition: Height 6’0″ Normal – 20%BF 159.1lbs – Athletic – 16%BF 162.8lbs – Athletic Muscular – 14%BF 175.5lbs – Muscular – 14%BF 189lbs – Bodybuilder – 14%BF 193.5lbs
• Men – Non Competition: Height 6’1″ Normal – 20%BF 163.4lbs – Athletic – 16%BF 167.2lbs – Athletic Muscular – 14%BF 180lbs – Muscular – 14%BF 193.5lbs – Bodybuilder – 14%BF 198lbs
• Men – Non Competition: Height 6’2″ Normal – 20%BF 167.7lbs – Athletic – 16%BF 171.6lbs – Athletic Muscular – 14%BF 184.5lbs – Muscular – 14%BF 198lbs – Bodybuilder – 14%BF 202.5lbs
• Men – Non Competition: Height 6’3″ Normal – 20%BF 172lbs – Athletic – 16%BF 176lbs – Athletic Muscular – 14%BF 189lbs – Muscular – 14%BF 202.5lbs – Bodybuilder – 14%BF 207lbs
• Men – Non Competition: Height 6’4″ Normal – 20%BF 176.3lbs – Athletic – 16%BF 180.4lbs – Athletic Muscular – 14%BF 193.5lbs – Muscular – 14%BF 207lbs – Bodybuilder – 14%BF 211.5lbs
• Men – Non Competition: Height 6’5″ Normal – 20%BF 180.6lbs – Athletic – 16%BF 184.8lbs – Athletic Muscular – 14%BF 198lbs – Muscular – 14%BF 211.5lbs – Bodybuilder – 14%BF 216lbs
• Men – Non Competition: Height 6’6″ Normal – 20%BF 184.9lbs – Athletic – 16%BF 189.2lbs – Athletic Muscular – 14%BF 202.5lbs – Muscular – 14%BF 216lbs – Bodybuilder – 14%BF 220.5lbs

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