Fitness & Muscle Gain Calculator
Calculate your natural muscle gain potential by training experience, and get exercise recommendations for each body part.
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Estimate your natural muscle growth potential based on the Lyle McDonald model.
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Fitness Calculator: Based on the Lyle McDonald model, this tool estimates your natural muscle growth potential by training year. Beginners (0-1 year) can expect 9-11 kg/year, intermediates (1-3 years) 2-5 kg/year, and advanced (3+ years) around 1 kg/year. The exercise recommendation tab provides body-part-specific workouts with sets and reps tailored to your experience level.