Plan your skinny-to-muscular transformation.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
This Skinny-to-Muscular Plan Calculator estimates the calories, protein and time you'll need to build muscle from a lean starting point. It uses your biological sex, age, current weight, height and how much muscle you want to gain. Use it to set clear nutrition targets and a timeline based on your own numbers.
The result gives a daily calorie target that includes a surplus for growth, a protein range and a timeline in months for the muscle you want to add. The timeline assumes steady progress rather than fast changes that don't last. Use the numbers to plan how you'll eat.
Once you have the plan, stick to it. Eat at the calorie target and hit your protein, mostly from whole, nutrient-dense foods, and pair that with a structured resistance training program. For guidance on your training and nutrition, book a free guided tour of RPM Gym and talk to our trainers.
Building significant muscle and strength from a naturally lean or underweight starting point. The aim is to increase overall body mass, mostly as muscle, for a stronger, fuller build. This calculator outlines the targets for getting there.
It gives science-based estimates from standard formulas for energy needs and muscle gain. Individual results vary with genetics, training intensity and how closely you follow the plan, but it's a sound starting point.
Gaining muscle with no fat at all is difficult. The calculator uses a slight calorie surplus to limit fat gain while supporting muscle growth, since some surplus is needed to build muscle. Our trainers can help you fine-tune that balance.
Progressive resistance training: lifting weights or using resistance bands, with the load increasing over time. Compound movements such as squats, deadlifts and presses work well. RPM Gym has the equipment for them and coaches who can guide you.
Yes. Your calories, protein and timeline give a coach plenty to work with. Bring them to a free guided tour or a coaching conversation and the team can turn them into a realistic training and nutrition plan.
Book a free guided tour at RPM Gym Abu Dhabi and turn your targets into a real plan.