About

Generic weight tables often penalize men with athletic builds, categorizing lean muscle mass as "overweight" due to the simplistic nature of BMI. This specialized tool addresses the specific anthropometric needs of the male physiology. By incorporating wrist circumference - a stable skeletal biomarker - we determine frame size (Small, Medium, Large) and adjust the baseline Devine formula accordingly. Furthermore, the logic accounts for Maximal Muscular Potential, offering a realistic upper weight limit for drug-free resistance training. This distinction is crucial for men aiming for hypertrophy without accumulating excess adipose tissue.

Formulas

The calculator starts with the modified Devine formula for men:

Base=50kg+2.3kg×(Height inches−60)

We then apply a frame-size multiplier (F) derived from wrist circumference:

Target=Base×F

Where F ranges from 0.9 to 1.1.

Reference Data

Wrist Size (Inches)	Frame Category	Weight Adjustment
< 6.5"	Small (Ectomorph)	−10% Baseline
6.5" - 7.5"	Medium (Mesomorph)	Standard Baseline
> 7.5"	Large (Endomorph)	+10% Baseline

Frequently Asked Questions

Measure the circumference of your wrist just below the styloid process (the bony lump on the outside of the wrist). Use a flexible tape measure and do not pull it tight; it should sit flat against the skin.

Wrist circumference is highly correlated with bone density and overall skeletal mass. It provides a non-invasive way to distinguish between a "heavy" skeleton and excess body fat, allowing for a 10-20lb adjustment in ideal weight targets.

This is an estimate of the maximum lean body weight a natural (drug-free) male can maintain at a healthy body fat percentage (approx. 10-12%). It is calculated by adding a 15% surplus to the large-frame adjusted ideal weight.