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📊 Body Composition Tools

Science-based calculators for tracking and optimizing your physique

💪 Lean Body Mass Calculator

Estimate your muscle mass and track it over time

Lean Body Mass: --
Fat Mass: --
FFMI (Fat-Free Mass Index): --
FFMI Ranges:
• 16-17: Below average
• 18-19: Average
• 20-21: Above average
• 22-23: Excellent
• 24-25: Superior
• 25+: Elite (natural limit ~25-26)

📏 Body Frame Size Calculator

Determine if you have a small, medium, or large frame

Frame Size: --
R Value (height/wrist): --
How to measure:
• Wrist: Measure at narrowest point
• Elbow: Bend arm 90°, measure widest part of elbow
• This affects ideal weight calculations

⚖️ Ideal Weight Calculator

Multiple formulas with frame-adjusted recommendations

Robinson Formula: --
Miller Formula: --
Devine Formula: --
Average: --
Frame-Adjusted: --

📉 Weight Loss Pace Calculator

Sustainable rate calculator with timeline projections

Weight to Lose: --
Recommended Rate: --
Timeline (Conservative): --
Timeline (Aggressive): --
Daily Calorie Deficit: --
Progress Timeline (Recommended Pace)
0%

Estimated completion: --

Muscle Preservation Tips:
• Keep protein high (1g per lb body weight)
• Maintain strength training
• Don't rush - slower is better for muscle retention
• Aim for 0.5-1% body weight loss per week

💯 Muscle Gain Potential Calculator

Natural genetic limits with realistic expectations

Current LBM: --
Natural Maximum LBM: --
Remaining Potential: --
Maximum Weight (at 10% BF): --
Maximum Weight (at 15% BF): --
Expected Gains This Year: --
Progress to Natural Limit
0%
Typical Natural Gains by Training Year:
• Year 1: 20-25 lbs muscle
• Year 2: 10-12 lbs muscle
• Year 3: 5-6 lbs muscle
• Year 4: 2-3 lbs muscle
• Year 5+: 1-2 lbs muscle/year