Muscle Gain Calculator

Why calculate your maximum muscle potential?

Quite simply to set goals that are not unrealistic. For this, you need to know your genetic limits and your full maximum muscle potential. Because each individual has their own, and this allows you not to get discouraged by comparing your progress to other practitioners who may have different genetic capabilities.

Knowing your full potential is having yourself as a model and thus better measuring your progress.

Another advantage of calculating this value is to help you effectively plan your workouts. If you know your natural goals to achieve, you will be able to structure your sessions to maximize your gains without exposing yourself to unnecessary risks that could lead to injury and thus slow your progress.

How to use the calculator?

The muscle potential calculator was created by our team based on scientific research and equations that allow it to be calculated in a way, how to say… a little more complicated! Here’s how to use it easily: Select your gender from the dropdown menu. Then, enter your current weight, expressed in kilograms or pounds according to your preference. Continue by indicating your body fat percentage. To know this value accurately, you can use a skinfold caliper or a bioelectrical impedance scale to obtain this measurement. Otherwise, you can refer to this photo below and estimate your rate. Then, measure the circumference of your wrist and your ankle. We recommend using a flexible tape measure which will still be more accurate. For the wrist, measure the space between the protruding bone and the hand. For the ankle, measure between the ankle bone and the beginning of the calf muscle. Finally, enter your height in centimeters or feet and inches. Once all the data is entered, the calculator automatically generates your results. These include your lean body mass (LBM), your achievable weight, and the fat mass. These results give you a realistic estimate of what you can achieve with adequate training and nutrition. If you need to take measurements several times a year, remember to take them at the same time of day and under the same conditions to avoid skewing your values.

Our other calculators After calculating your potential, it is important to know other values for your workouts. Thus, we offer you to calculate your 1 rep max in bodybuilding which will allow you to know what ideal load to put to sufficiently shock your muscle while reducing the risk of injury, but also your body fat percentage and what to calculate the number of calories of your basal metabolism.

Interpreting your result: reference values

Here’s how to understand the calculator results. Whether you are a man or a woman, the results will be interpreted equally from a theoretical point of view. The results table will give you, based on the values entered, your achievable max (we go into more depth later in the article) if all parameters are in your favor, and more realistic results on which you should obviously base yourself more. Thus, you will have an idea of values such as your weight, your fat mass, the circumference of your chest at the chest/pectorals, waist, hips, arms, forearms, and finally calves. The calculator will also give you the result of your LBM on which we will go into detail.

What is LBM? How is it calculated?

The LBM (Lean Body Mass), also called lean body mass, represents the amount of weight you have without including body fat. It is an important measure for athletes and fitness enthusiasts like us, as it helps to understand how much of your body weight is made up of muscles, bones, water, and other lean tissues. To calculate the LBM in our calculator, we used the following formula which is most often used: Suppose we have three different profiles:

• Profile 1: height of 174 cm, wrist of 17 cm, ankle of 21 cm
• Profile 2: height of 180 cm, wrist of 20 cm, ankle of 25 cm
• Profile 3: height of 184 cm, wrist of 18 cm, ankle of 23 cm

For Profile 1: For Profile 2: For Profile 3:

What is achievable weight?

The achievable weight represents the maximum weight you can realistically reach without resorting to steroids and maximum, if all parameters are in your favor. It remains an estimate, but it is essential for setting realistic weight and muscle goals, and to avoid setting unrealistic expectations that could once again lead to frustration. Bodybuilding is already a fairly frustrating discipline, just see when we stop for a few weeks!

How is it calculated?

The calculation of achievable weight was calculated based on your Lean Body Mass (LBM). Then, this lean mass is adjusted according to the optimal body fat percentage to obtain the achievable weight. For example, if your LBM is 70 kg and the optimal body fat percentage is 10%, the achievable weight is calculated by adjusting this LBM to include this fat percentage.

What is fat mass?

Regarding fat mass, we have defined it as the difference between your total weight and your lean body mass (LBM). It will therefore obviously represent the total amount of fat in your body, including essential fat and storage fat.

How is it calculated?

The method of calculating fat mass is simple: just subtract the LBM from your total weight. For example, if your total weight is 80 kg and your LBM is 65 kg, then your fat mass is 15 kg. However, be aware that fat mass plays an important role in health: a too high fat percentage can increase the risk of cardiovascular diseases, diabetes, and other health problems. Conversely, a too low fat percentage can affect hormonal functions and the immune system.