Results | MMAPOP

Built by Sebastian Chavez · MMAPOP
Enter your stats for a personalized transformation plan.

Step 1 — Input method

📊 InBody Scan

✏️ Estimate

Step 2 — Your stats

Gender

Age

Height

ftin

Weight (lbs)

📊 InBody scan values

SMM — skeletal muscle (lbs)

Body fat mass (lbs)

PBF — body fat %

BMR (kcal)

Lean body mass (lbs)

BMI

BF-LBM control (lbs) InBody rec.

Visceral fat level optional

✏️ Estimated values

Body fat % (estimated)

Start date

Body composition analysis

Body fat %

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Body fat mass

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Lean body mass

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Skeletal muscle

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BMR

—

cal/day

TDEE (est.)

—

cal/day

LeanIdealAverageHighObese

Current: —

Goal: —

📊 Recommendation

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Analyzing your scan...

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Not what you expected? Override below.

Lose fat

Build muscle

Recomp

Maintain

Goal settings

Goal body fat %

Weekly loss rate

0.5% BW
conservative

1% BW
moderate

1.5% BW
aggressive

2% BW
max safe

Goal weight (lbs)

Weekly gain rate

0.1% BW
lean gain

0.15% BW
moderate

0.25% BW
faster

Goal body fat %

Calorie strategy

Activity multiplier

Goal weight—

Change needed—

Weekly rate—

Weeks to goal—

Projected goal date—

Daily calorie target—

Daily protein target—

Muscle projection

Muscle gain/mo

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after wk 6

Muscle by wk 12

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Muscle at goal

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Est. final weight

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Wks 1–6 — neurological phase

Strength increases first via nervous system adaptation. Real muscle tissue builds from week 6+.

Transformation timeline

Ph 1

Ph 2

Ph 3

StartWk 4Wk 8Wk 12Goal

Week 4

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Week 8

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Week 12

—

Goal

—

MMAPOP program recommendation

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Get your program at mmapop.com

InBody values improve accuracy vs estimates.
Results are based on established exercise science guidelines.
Consult a physician before starting any program.

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