Orang yang mengubah target kesehatan menjadi kebiasaan harian yang konsisten.
Kalkulator Potensi Otot Maksimal
Berapa banyak otot yang bisa Anda bangun secara alami? Masukkan pengukuran rangka Anda untuk melihat batas genetik berdasarkan empat model peer-reviewed - dipersonalisasi untuk kerangka Anda, bukan hanya tinggi badan.
Cara kami menghitung ini - metodologi, rumus & sumberMassa otot tanpa lemak maksimum Anda
74.1–80.4 kg
konsensus dari 3 model
Cara mengukur
- Wrist: Pergelangan tangan: Di sekitar titik tersempit, tepat di atas tulang pergelangan tangan (di bawah tonjolan). Gunakan pita pengukur fleksibel.
- Ankle: Pergelangan kaki: Di sekitar titik tersempit, tepat di atas tulang pergelangan kaki. Jaga pita rata dan pas tetapi tidak ketat.
Kemajuan Anda menuju potensi genetik
90%
Anda adalah pengangkat beban alami tingkat lanjut, sudah memasuki wilayah diminishing returns. Setiap kg otot ekstra diperoleh dengan susah payah.
Max lean mass by model
Berat total maks
91.4 kg
pada lemak tubuh 12% (Casey Butt)
Potensi tersisa
9.2 kg
setelah 1 tahun latihan (McDonald)
Berat kompetisi (5% BF)
78 kg
Rumus Berkhan
Berat pada 12% BF
84.2 kg
Berkhan disesuaikan
Perkiraan penambahan otot per tahun (model McDonald)
Maximum body part circumferences
At your genetic potential (Casey Butt model)
| Body part | Max circumference |
|---|---|
| Chest | 114.4 cm |
| Bicep (flexed) | 42.1 cm |
| Thigh | 65.5 cm |
| Calf | 43.2 cm |
| Forearm | 33.5 cm |
| Neck | 40.9 cm |
Cara kerjanya
This calculator combines four independent models to estimate your natural muscular ceiling. Casey Butt uses your skeletal frame (wrist and ankle size) - the most personalised approach. Martin Berkhan uses a simple height-based formula validated against drug-tested competitors. FFMI-based uses the Kouri et al. (1995) finding that an FFMI above 25 is extremely rare in natural athletes. Lyle McDonald predicts how quickly you can get there - gains are fastest in year 1 and diminish each year.
Important: These are statistical estimates based on population averages. Individual genetics vary significantly - some people may exceed these estimates, others may fall short. Wrist/ankle measurements are proxies for skeletal frame size, not perfect predictors. These models were primarily developed studying male bodybuilders; female estimates are adapted and have wider uncertainty.
Sources: Casey Butt (2010) "Your Muscular Potential" 4th ed.; Martin Berkhan, Leangains.com - "Maximum Muscular Potential of Drug-Free Athletes"; Lyle McDonald, BodyRecomposition.com - "What's My Genetic Muscular Potential?"; Kouri et al. (1995) "Fat-free mass index in users and nonusers of anabolic-androgenic steroids", Clinical Journal of Sport Medicine 5(4):223–228; Janssen et al. (2000) J Appl Physiol - skeletal muscle mass sex differences.