Muscle Gain Calculator
Calculate your muscle gain potential with our comprehensive calculator. Estimate muscle growth based on training frequency, nutrition, and body metrics.
Step 1: Body Metrics
Understanding Body Metrics
Your current weight and body fat percentage help determine your starting point. Beginners typically gain muscle faster than experienced lifters due to “newbie gains.”
Step 2: Training & Nutrition
About Muscle Gain
Muscle growth requires consistent training, adequate protein intake, and a calorie surplus. Natural lifters can expect to gain 0.25-0.5 lbs of muscle per week under optimal conditions.
Muscle Gain Results
Estimated Monthly Muscle Gain
Training Frequency Comparison
| Training Level | Days/Week | Monthly Gain | Protein Needed |
|---|
Muscle Gain Progression
Muscle Gain Formula
Monthly Gain = (Training Days × Experience Factor × Calorie Surplus) / 7700
Muscle gain depends on training consistency, nutrition, and experience level. Approximately 7700 calories are needed to gain 1 kg of muscle. Protein intake should be 1.6-2.2g per kg of body weight for optimal muscle synthesis.
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