Unit System
Metric
Imperial
Personal Information
Calculation Method
Your Lean Body Mass
0.0
kg
0.0 kg
Dietary Recommendations
- Increase protein intake to 1.6-2.2g per kg of body weight
- Consume lean protein sources (chicken, fish, tofu)
- Include healthy fats (avocado, nuts, olive oil)
- Eat complex carbohydrates (oats, brown rice, quinoa)
- Stay hydrated with 2-3 liters of water daily
Recommended Exercises
- Compound lifts (squats, deadlifts, bench press)
- Resistance training 3-4 times per week
- High-intensity interval training (HIIT)
- Pull-ups and chin-ups for back development
- Planks and core stability exercises