免费骨骼肌质量估算器
估算人体骨骼肌质量，评估肌肉发达程度。
Skeletal Muscle Mass
34.2 kg
Skeletal Muscle Mass vs Body Weight
公式
## Skeletal Muscle Mass Estimation **SMM (kg) = 0.244 x Weight(kg) + 7.80 x Height(m) - 0.098 x Age + 6.6 x Gender - 3.3** Gender = 1 for male, 0 for female. This calculator uses the male equation. ### Typical SMM Ranges (Male) | Age | SMM % of Body Weight | |---|---| | 20-29 | 40-44% | | 30-39 | 37-42% | | 40-49 | 35-40% | | 50+ | 30-37% |
计算示例
A 30-year-old male, 180 lbs, 70 inches tall.
- 01Weight = 81.6 kg, Height = 1.778 m
- 02SMM = 0.244 x 81.6 + 7.80 x 1.778 - 0.098 x 30 + 6.6 - 3.3
- 03= 19.9 + 13.9 - 2.9 + 6.6 - 3.3 = 34.2 kg
- 04As % = 34.2 / 81.6 x 100 = 41.9%
常见问题
What is skeletal muscle mass?
Skeletal muscle mass is the weight of all voluntary muscles in your body. It is the main contributor to lean body mass and metabolic rate.
How much muscle mass is healthy?
For males aged 20-39, about 40-44% of body weight as skeletal muscle is typical. This naturally decreases with age.
How can I preserve muscle mass?
Resistance training 2-3 times per week, adequate protein intake (0.7-1 g/lb), and sufficient sleep are key to maintaining muscle mass.
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