Enter your current weight, body fat percentage, and target body fat percentage into the calculator to estimate the amount of muscle you need to gain.
Muscle Gain Formula
The following formula is used to calculate the muscle gain required to reach a target body fat percentage:
MG = (W * (1 - TBF)) - (W * (1 - CBF))
Variables:
- MG is the muscle gain (pounds)
- W is the current weight (pounds)
- CBF is the current body fat percentage
- TBF is the target body fat percentage
To calculate the muscle gain, subtract the current lean body mass from the target lean body mass, which is calculated by adjusting the current weight for the desired body fat percentage.
What is Muscle Gain?
Muscle gain refers to the increase in muscle mass, typically as a result of resistance training and adequate nutrition. It is an important aspect of fitness and body composition goals, as it can improve strength, metabolic rate, and overall health. Calculating muscle gain can help individuals set realistic goals and track progress when aiming to improve their physique.
How to Calculate Muscle Gain?
The following steps outline how to calculate the muscle gain needed to reach a target body fat percentage.
- First, determine your current weight (W) in pounds.
- Next, determine your current body fat percentage (CBF).
- Then, determine your target body fat percentage (TBF).
- Use the formula to calculate the muscle gain (MG) in pounds.
- After inserting the variables and calculating the result, check your answer with the calculator above.
Example Problem:
Use the following variables as an example problem to test your knowledge.
Current weight (W) = 180 pounds
Current body fat percentage (CBF) = 20%
Target body fat percentage (TBF) = 15%
