How much muscle can you build in 6 months?
How much fat can you lose without losing the muscle? This is the Month6 projection engine, running in your browser from the numbers you type — an estimate drawn as a figure, not a promise dressed up as a photo.
An estimate for healthy adults, not medical advice. How every number is made, with its citations: Sources & method.
Six months of muscle, by experience
The projection core run on a 178 cm, 70 kg man at 15% body fat and a 165 cm, 60 kg woman at 25%, each on a lean bulk for six months. Your own numbers will differ; this is the shape of the answer.
| Training experience | Man | Woman |
|---|---|---|
| New to lifting | +5.7 kg | +2.9 kg |
| Under a year | +5.7 kg | +2.9 kg |
| 1–3 years | +2.9 kg | +1.4 kg |
| 3+ years | +1.1 kg | +0.6 kg |
How the figure is made
Your lean mass is your weight minus its fat. Muscle is added at a rate set by your training experience — 0.8–1.2 kg a month for a beginner, 0.15–0.25 kg after three years — and the rate tapers as you approach the natural ceiling measured in drug-free athletes (a normalized FFMI of about 24–25). Body weight moves at the goal's rate: a modest surplus on a bulk, a bounded deficit on a cut, flat on a recomp.
The headline number sits below the arithmetic midpoint on purpose. An over-promised month six is the one mistake this page must not make.
Why it is a figure and not a photo
The figure is drawn from your numbers — body-fat and muscularity on a continuous scale — and it is deliberately not a photo of you. Nothing you type here leaves your browser, and a stylized body can be shared without showing anyone your real one: a shared result carries the two figures and the one delta, and nothing you typed.
What it will not do
Under 18, or under a body-mass index of 18.5, it will not project a fat-loss phase; it shows the recomp curve instead and says so. It does not know your sleep, your protein or whether you will show up — that is why every projection assumes at least 80% adherence to the plan and says so on every card.
Questions
See your six-month body. Then go earn it.
The app draws this same figure from your real stats the moment you finish its quiz, then checks you against the curve every week and redraws it from what actually happened.
