Ffmi Calculator
Calculate your Fat-Free Mass Index (FFMI) to assess your muscularity relative to your height. A useful metric for bodybuilders and fitness enthusiasts to track progress.
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Gauging Muscularity: The Fat-Free Mass Index (FFMI) Explained
Learn what FFMI is, how it's calculated, and how it can be used to track your fitness and bodybuilding progress more effectively than BMI.
For athletes, bodybuilders, and fitness enthusiasts, Body Mass Index (BMI) is often a poor indicator of health and body composition because it doesn't distinguish between fat and muscle. This is where the Fat-Free Mass Index (FFMI) comes in. FFMI is a more advanced metric that measures your level of muscularity relative to your height, providing a much clearer picture of your physique.
What is Fat-Free Mass Index (FFMI)?
FFMI calculates the amount of your muscle mass in kilograms per square meter of your height. By stripping out body fat from the equation, it focuses solely on your "fat-free" or lean body mass. This makes it an excellent tool for tracking muscle growth over time and comparing your muscularity to the general population.
How to Calculate FFMI
The calculation for FFMI involves three steps:
- Calculate Fat-Free Mass (FFM): First, determine your lean body mass.
FFM = Weight × (1 - (Body Fat % / 100))
- Calculate FFMI: Use your FFM and height to get the initial FFMI value.
FFMI = FFM (kg) / (Height (m))²
- Calculate Normalized FFMI: To account for the natural tendency of taller individuals to be slightly less muscularly dense, a normalization formula is applied.
Normalized FFMI = FFMI + 6.1 × (1.8 - Height (m))
Example Calculation
Let's take a male athlete who is:
- Weight: 85 kg (187 lbs)
- Height: 1.80 m (5' 11")
- Body Fat: 15%
- FFM: 85 kg × (1 - (15 / 100)) = 85 × 0.85 = 72.25 kg
- FFMI: 72.25 kg / (1.80 m)² = 72.25 / 3.24 = 22.3
- Normalized FFMI: Since his height is 1.80m, the normalization adjustment is zero. His Normalized FFMI is also 22.3.
Interpreting Your FFMI Score
FFMI scores can be interpreted to gauge your level of muscularity. The following table provides a general guideline for men:
| FFMI Score | Interpretation |
|---|---|
| 16 - 17 | Below average |
| 18 - 19 | Average |
| 20 - 21 | Above average |
| 22 - 23 | Excellent |
| 24 - 25 | Superior (Approaching natural genetic limits for many) |
| 26+ | Highly suspicious of steroid use, though possible for genetic elites. |
Note: For women, scores are typically 4-6 points lower than men's scores for an equivalent level of muscularity.
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