Watching a youtube video about weight loss and body building by Dr Michael Israetel I found a reference to FFMI (Fat-free Mass Index) calculator at https://mennohenselmans.com/ffmi-calculator/ that lets you enter current body measurements and get an estimate of your (theoretical) drug-free genetic potential for lean muscle mass. At my age my maximum muscle potential will be considerably less than this, but it is good as a guideline.
My current measurements entered into the app are: (male, metric units, goal is lean muscle mass for fat reduction from 30% to 14%):
*height 176 cm
*weight 106 kg
*wrist circumference 19 cm
*ankle circumference 26 cm (unusually thick - and I measured my smaller leg - the other has some odema)
*torso circumference 115 cm
*upper arm circumference 41 cm
*forearm circumference 34 cm
*neck circumference 42 cm
*thigh circumference 59 cm
*calf circumference 43 cm
Calculated Results:
Lean body mass left to gain 14.6 kg (need to do more weight training!)
Fat mass left to lose 17.3 kg (more if I don't add the above muscle)
If I don't put on any lean mass, this means losing about 32 kg of fat to reduce weight to 74kg, which is about right). Ideally I can add some lean mass, especially on my thighs.
Evaluation of current physique and possible improvements are:
Neck 6% overdeveloped
Torso 3% overdeveloped (probably overestimated due to fat on my chest and back)
upper arms: perfect (I doubt this as I need to shed fat and gain muscle here)
forearms 4% overdeveloped (again, probably inflated due to excess body fat)
thigh 11% underdeveloped (I've noticed my thighs are not as thick as when I used to do weight training -- need to use the leg extension machine more)
calf 2% underdeveloped (more time doing calf raises)
Potential gains:
Torso max 125 cm (more chest and lat work needed)
Upper arm 46 cm (more bicep curls and tricep work)
Forearm 37 cm (some forearms curls)
Neck 45 cm (shoulder shrugs?)
Thigh 75 cm (definitely need more leg work)
Calf 50 cm (more and heavier calf raises)
Max natural bodyweight 103.3 kg. Normalized FFMI 24.2 (24.9 is upper limit drug-free for most people's genetics) Max natural recorded is 28.0
The app provides a cool visual summary of the above results:
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