Calculate Your Fat-Free Mass Index (FFMI)
Get accurate body composition analysis and track your fitness progress with our professional FFMI calculator. Perfect for athletes, bodybuilders, and fitness enthusiasts. Includes detailed interpretation and personalized recommendations.
FFMI Score
Basic fat-free mass index, reflecting your muscle mass relative to height.
Adjusted FFMI
Height-adjusted FFMI that more accurately reflects your muscle development level. This is the primary reference value.
Body Fat Percentage
Estimated body fat percentage based on your selected body type and gender.
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Interpretation
Evaluation based on your Adjusted FFMI value.
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Recommendations
Personalized advice based on your FFMI value and body type characteristics.
Training Focus
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Nutrition Advice
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Goal Setting
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Calculator
Goal Setting
Set your target FFMI and get personalized recommendations.
Goal Analysis
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Training Adjustments
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Nutrition Plan
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Recovery Strategy
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Progress Tracking
Track your FFMI progress over time.
Share & Export
Share your results or generate a detailed report.
FFMI Chart & Interpretation
FFMI Classification Chart
| FFMI Range | Classification | Description |
|---|---|---|
| Below 16 | Very Low | Indicates significantly below average muscle mass |
| 16 - 18 | Low | Below average muscle mass |
| 18 - 20 | Average | Normal muscle mass for untrained individuals |
| 20 - 22 | Above Average | Good muscle mass, typical for trained individuals |
| 22 - 25 | High | Excellent muscle mass, typical for advanced athletes |
| Above 25 | Very High | Exceptional muscle mass, may indicate steroid use |
FFMI Chart for Men
FFMI Chart for Women
Understanding FFMI
What is FFMI?
The Fat-Free Mass Index (FFMI) is a scientific measure of muscle mass relative to height, providing a more accurate assessment of muscularity than traditional metrics like BMI, especially for athletic or muscular individuals.
How is FFMI Calculated?
FFMI is calculated using your weight, height, and body fat percentage. The formula accounts for lean body mass and provides a standardized measurement that can be compared across different individuals.
Why Use FFMI?
FFMI helps track strength training progress, set realistic muscle-building goals, and monitor whether weight loss comes from fat or muscle tissue. It's particularly useful for athletes and fitness enthusiasts.
Benefits of Tracking FFMI
Goal Setting
Set realistic muscle-building goals and track your progress over time with precise FFMI measurements.
Muscle Growth
Monitor muscle mass changes and optimize your training program based on FFMI trends.
Performance
Assess athletic performance and make data-driven training decisions using FFMI metrics.
Body Composition
Understand your body composition and make informed health choices with FFMI analysis.
Frequently Asked Questions
What is a good FFMI score?
For men, an FFMI between 20-21 is considered above average, while for women, 15-16 is normal. However, these values can vary based on individual factors and training history.
How accurate is FFMI?
FFMI provides a more accurate assessment of muscle mass than BMI, especially for athletic individuals. However, accuracy depends on the precision of body fat percentage measurements.
Can FFMI indicate steroid use?
While FFMI values above certain thresholds (typically above 25 for men) may suggest steroid use, this is not definitive proof. Many factors can influence FFMI values.
How often should I measure my FFMI?
For most people, measuring FFMI every 4-6 weeks is sufficient to track progress. More frequent measurements may not show significant changes.