Muscle Growth Predictor
Predict your natural muscle-building potential over the next 1-5 years based on your current FFMI, training experience, and genetics.
Your Current Stats
5-Year Growth Timeline
Personalized Recommendations (Beginner Level)
Training Focus
Focus on compound movements (squat, bench, deadlift, overhead press, rows). Train 3-4x/week with full-body or upper/lower split. Progressive overload is key - add weight or reps consistently. Perfect your form before adding heavy weight.
Nutrition Strategy
Maintain a 300-500 calorie surplus. Consume 1.6-2.2g protein per kg bodyweight daily. Don't worry about nutrient timing yet - just hit your daily totals consistently.
What to Expect
Expect rapid gains in the first year (1-2 FFMI points). You can gain 8-12kg of muscle in your first year with optimal training and nutrition. Strength will increase dramatically. Take advantage of beginner gains!
Important Disclaimer
These predictions assume optimal training, nutrition, recovery, and genetics. Actual results vary significantly based on individual genetics, lifestyle, consistency, and adherence. This calculator provides estimates for natural (drug-free) training only. Use these predictions as general guidelines, not absolute targets.