Nobody can tell you how much muscle you will build. What can be projected is the scale, and that turns out to be the useful part.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
The headline is where the scale should read at the end of the block, given the monthly rate you said you would hold. Under it are the total gain, that rate as a share of your bodyweight, and checkpoints at one, three, six and twelve months.
Scale weight, and the page is emphatic about that because the question it is answering is not. A month of gaining adds muscle, fat, glycogen and the water that travels with glycogen, in a split that varies by person, by training, by how big the surplus is and by how long you have been lifting. Nothing available here partitions it, so nothing here claims to.
The checkpoints are what the page is actually for. A gaining block is slow enough that week-to-week noise swamps the signal — a good meal and a salty one can put a kilogram on the scale between Tuesday and Thursday — and a month is roughly where the trend becomes readable. If you are miles above the line at three months, the surplus is too big; if you are flat, it is too small.
The rate is your input rather than the tool's output, and that is a deliberate refusal. Assigning you a rate from a dropdown labelled beginner or advanced would mean inventing the number the page then hands back, and that is precisely what the previous version did.
Total scale gain = monthly rate × months Scale weight at the end = starting weight + total gain Share of bodyweight = monthly rate ÷ starting weight × 100 Checkpoints = starting weight + rate × (1, 3, 6, 12 months) No conversion from weight to muscle appears anywhere in this page, because no defensible one exists.
A lifter at 68 kg planning a quarter of a kilo a month for a year.
Three kilograms across a year, which is slower than most people expect and is the honest shape of the thing. What those three kilograms are made of is the part nobody can tell you in advance: the split between muscle and everything else depends on training, protein, sleep and how long you have already been lifting, and no calculator sees any of that. The checkpoints are where you find out.
Longer than almost anyone expects, and the honest version of the answer is that nobody can give you a figure in kilograms of muscle per month for you specifically. What this page does instead is project the scale at a rate you choose — a quarter of a kilo a month is three kilograms over a year — and then tell you plainly that what those kilograms are made of is decided by your training, not by the arithmetic.
Because the previous version did, and the numbers behind it were invented. Training age genuinely matters — newer lifters do gain faster — but no published source converts a dropdown label into kilograms per month, and the estate removed that whole class of unsourced experience band. Asking a question the tool cannot honestly use would be worse than not asking it.
Some of it. The rest is fat, glycogen and the water stored alongside glycogen, and the proportions shift with how large the surplus is, how you train, how much protein you eat and how long you have been lifting. A scale reports one number for all of it, and no calculator can take that number apart.
Almost certainly not most of it. Starting to eat more — particularly more carbohydrate — adds glycogen, and glycogen carries water with it. That shows up fast on the scale and then stops, which is why the early weeks of any gaining block look better than the block turns out to be, and why the three-month checkpoint is worth more than the first one.
The faster the rate, the larger the share of it that is fat — that direction is not controversial, though where the useful limit sits is individual and this page will not pretend to locate it. What is worth noticing is that a year at the slowest option here is still three kilograms, and three kilograms of mostly-muscle looks like considerably more than three kilograms of mixed gain.
Because those are roughly the intervals at which something new becomes readable. One month tells you whether the surplus is in the right neighbourhood; three tells you whether the trend is real; six and twelve are where the change becomes visible rather than statistical. Anything more frequent is mostly measuring water.
That only holds if the training earns it, which is the part the arithmetic cannot do for you. If you would rather have the block set up properly than find out at month nine, the guided tour at Al Manhal is free.