FFMI Calculator

Calculate your Fat-Free Mass Index (FFMI) and normalized FFMI to assess your natural muscle-building potential and compare with elite athletes.

📋 Basic Information

🎯 Body Fat Measurement

Uses statistical formulas to estimate body fat from height, weight, age, and gender.
Enter your body fat percentage from DEXA scan, BodPod, or other accurate measurement methods.
For accurate FFMI calculation, use professional body fat measurement methods like DEXA scan, hydrostatic weighing, or BodPod.
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FFMI
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Normalized FFMI
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Fat-Free Mass (kg)
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Body Fat Percentage
Average
Your FFMI indicates average muscle mass development.

FFMI Reference Ranges

Men

Average FFMI 16 - 18
Above Average FFMI 18 - 20
Excellent FFMI 20 - 22
Superior FFMI 22 - 25
Questionable Natural FFMI > 25

Women

Average FFMI 14 - 16
Above Average FFMI 16 - 17
Excellent FFMI 17 - 18
Superior FFMI 18 - 20
Questionable Natural FFMI > 20

Understanding FFMI

Fat-Free Mass Index (FFMI) is a measure of muscle mass that accounts for height, providing insights into natural muscle-building potential and achievement.

🔬 What is FFMI?

FFMI is calculated as fat-free mass divided by height squared. It helps assess muscle mass relative to body size and is used to evaluate natural muscle-building potential in athletes and bodybuilders.

📊 Normalized FFMI

Normalized FFMI adjusts the score to account for height differences, providing a more accurate comparison between individuals of different heights. It's particularly useful for very tall or short individuals.

🏆 Elite Athletes

Research shows that elite natural bodybuilders rarely exceed an FFMI of 25 (men) or 20 (women). Values significantly above these ranges may indicate the use of performance-enhancing substances.

💪 Improving FFMI

Progressive resistance training, adequate protein intake (1.6-2.2g/kg), sufficient sleep, and consistent training over years are key to maximizing natural muscle-building potential.