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

calculate-lean-body-mass-chart-females

Ideal lean body mass chart for males

calculate-lean-body-mass-chart-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

Useful training posts to maximize your results:

The ultimate and most complete Health and Fitness Resources:

Fitness for Life 5 day articles:

Need a coach? Check out free and paid online personal trainer packages. If you thinking of competing, see my contest prep articles that includes information about how to go about a bodybuilding contest prep program, amount of cardio, programming, and more.

Do you want to become a personal trainer? Check out my how to become a personal trainer where I give you advice, tips, and resources to get you started.

Learn to control your calories, hunger, and making nutrition a lifestyle by learning about 96 hour fast autophagy, low carb diets such as ketogenic, what is keto for beginners, and mix that up with carbs using the Fat Cycling Method, Fat Cycling Diet? Keto ish Weight loss system.

Once your nutrition is programmed, then learn to workout. How should you be working out to get your ideal body type? How heavy? How many reps? How much rest? If you want to workout from home check out Gymming at Home – Essential Equipment to get my recommendations for tools, equipment, and workout schedule for my YouTube workouts. Make sure you check out my proform and norditrack treadmill reviews if you are interested in starting off your journey by walking or jogging the weight off. I give you tips and guidelines to get the best results.

Make sure you compliment your nutrition plan with a full supplementation guide:

Order your overall health, performance, fat burners, and protein powder from here: dotFit Customized Supplementation Program

One of the most important tools to help you on your journey are tools that will help you track your daily goals, best fitness tracker with heart rate monitor, whether it’s the Fitbit Charge 4, Whoop Strap 3.0, or calorie intake app. After your workout, make sure you clean up. Want to make it easy? Check out the Microfiber Duster Mop Slippers Review.

Check out these other topics and books that I highly recommend: (My article and purchase)

Check out our top articles to maximize your fitness success: