STHENOS Project

Input Details

Results

BMI / IMC (weight/height2):

Max Potential

Marc Perry Formula:

Martin Berkhan Formula:

Elena Kouri Formula:

Casey Butt Formula:

Cursor

Estimating Your Natural Muscle Mass Potential

Understanding how much muscle mass you can realistically achieve naturally—without resorting to performance-enhancing drugs like anabolic steroids or selective androgen receptor modulators (SARMs)—is a subject of significant interest within the fitness community. Several experts have developed empirical formulas to estimate your maximum potential body weight, especially when targeting a specific body fat percentage. These formulas consider various aspects of your body's composition and geometry, providing insights into your potential muscular development.

Factors Influencing These Estimates

The accuracy of these formulas can vary depending on individual factors such as:

  • Genetics: Your inherent potential for muscle growth.
  • Anthropometrics: Your body's geometry, including bone structure and muscle insertions.
  • Health and Exercise Tolerance: How well your body responds to and recovers from weight training.
  • Endocrine System Characteristics: Hormonal balance and its role in muscle growth.

While these formulas provide valuable estimates, it's crucial to remember that they are based on statistical averages and empirical observations. Individual results may vary, and the most effective way to reach your potential is through consistent training, proper nutrition, and maintaining a healthy lifestyle.

Marc Perry Formula

Marc Perry's formula estimates your maximum body weight assuming 5% body fat an idealized scenario. This formula uses your height in inches as its primary input:

PDC Max (lbs) = (((Height (in) - 70) * 5) + 160)/0.95

Martin Berkhan Formula

Martin Berkhan, known for popularizing intermittent fasting in the fitness world, developed a simple formula to estimate your maximum body weight at 5% body fat. This formula is straightforward and relies solely on your height in centimeters:

PDC Max = Height (cm) - 100

Elena Kouri Formula

Elena Kouri’s formula provides an estimate of your maximum potential body weight at 5% body fat by considering your height in meters:

PDC Max = H2 × 26 - (6.1 × (1.8 - H))
Where:
H = Height (in meters)

Casey Butt Formula

Dr. Casey Butt is widely recognized for his research into natural bodybuilding limits. His formula considers multiple factors, including your height, wrist circumference, ankle circumference, and body fat percentage, to estimate your maximum lean body mass:

PDC Max (lbs) = H1.5 × (W0.5) / 22.6670 + A0.5 / 17.0104 × [(224 / %bf) + 1]
Where:
M = Maximum Lean Body Mass
H = Height (in inches)
W = Wrist circumference (in inches)
A = Ankle circumference at the smallest point (in inches)
%bf = Desired body fat percentage (as a decimal)