As the name indicates, this calculator determines your body’s fat-free or muscle mass with respect to height. The applications of the FFMI calculator are more significant in bodybuilding, where bodybuilders use this calculator to compare their muscle mass to others. Although it is a more effective and precise method than BMI, it might not be the standard in sports.
What is the Need to Estimate Fat-Free Mass Index?
FFMI, or fat-free mass index, is actually the muscle development in a human body with respect to its weight and height. For athletes or individuals who do strength training, the FFMI calculator is a standard to track their fitness goals, and interestingly, it can also be used as an alternative to the Body mass index (BMI). FFMI is more reliable and accurate than BMI, which only provides the initial comparison and does not ideally suit the athletes. FFMI, on the other hand, produces more composed outcomes and gives a better physical assessment, especially to fitness enthusiasts.
A higher Fat-Free Muscle Index means that the individual has more muscle mass and less body fat, which is obviously a good physical state. Estimating FFMI is also important to determine the level of muscularity one should achieve as a bodybuilder or fitness fanatic. It also gives an estimate of the relative development of men’s body parts, while the FFMI calculator provides a full-body estimate for women.
Why is FFMI Better Than BMI?
Body Mass Index provides an estimate of body fat based on height and weight of the individual. Although the outcomes of the BMI calculator help analyze several physical conditions, it is not a reliable tool to assess an individual’s muscle mass. For instance, when a person gains weight due to increased fat tissue, he is considered overweight according to the BMI results. On the other hand, when a person gains muscle mass and achieves high BMI values, he, too, is considered overweight as per the BMI standards. On the scale of BMI calculations, there are no distinguishing differences between muscle mass and body fat; this is where you need to look at other reliable estimations, i.e., FFMI.
Fat-Free Mass Index takes into account muscle mass as well. If the individual has increased body fat, the FFMI decreases, and in case of increased muscle mass, FFMI values go higher. A high FFMI value indicates that the person has exceptional muscle mass improvement and better health conditions. Moreover, BMI is not a dependable estimator for those who do regular training and exercises, and its purpose is only confined to determining health estimations for the majority of the population who is not very physically active. If you want to calculate your muscle mass growth and the development of your body based on body mass, the Fat-Free Mass Index Calculator is the right tool to look up to.
How does the FFMI Calculator Produce Results?
Fat-Free Mass Index Calculator calculates the muscle mass relative to the individual’s height. The calculations are based on the following equation, where you must measure your fat-free mass first.
FFM = W * (100 – BFP) / 100
After calculating fat-free mass, put it in the formula to measure the fat-free mass index.
FFMI = FFM / (H*H) + 6.3 x (1.8 – H)
For instance
An individual has 65 kgs of weight, a height of 1.65 meters, and 30% BFP. His FFM and FFMI will be calculated as below:
FFM = 65 * (100 – 30) / 100
FFM = 65 * (70) / 100
FFM = 45.5
Put the value of FFM in the next equation, i.e.,
FFMI = 45.5 / (1.65 * 1.65) + 6.3 x (1.8 – 1.65)
FFMI = 45.5 / 2.73 + 6.3 x 0.15
FFMI = 45.5 / 2.73 + 0.95
FFMI = 16.67 + 0.95
FFMI = 17.61
For women, an ideal FFMI should be over 17, while for men, the target should be over 20.
FFMI Interpretation
For Men
| FFMI value range | Description |
| Less than 18 | Below average |
| 18 to 20 | Average |
| 20 to 22 | Above Average |
| 22 to 24 | Excellent |
| 24 to 26 | Superior |
| More than 26 | Suspicious (Mostly attained after steroid intake) |
For Women:
| FFMI value range | Description |
| Less than 15 | Below Average |
| 15 to 17 | Average |
| 17 to 19 | Above Average |
| 19 to 21 | Excellent |
| 21 to 22 | Superior |
| More than 22 | Suspicious (Mostly attained after steroid use) |
How to use the Fat-Free Mass Index Calculator?
Our FFMI calculator produces quick results without requiring you to perform complex mathematical calculations.
- Choose the measurement unit, either imperial or metric.
- Enter your height in the required unit.
- Enter your weight in the required unit.
- Enter the body fat percentage (BFP).
- Click the calculate button.
Once all the fields are entered, our FFMI calculator will provide you with accurate results within a few seconds.
Bottom Line
FFMI calculator does not require time-taking measurements or mathematical equations rather, it allows you to determine your muscle mass and helps you track your success ratio. Looking at the results, you may monitor your performance and how much farther or closer you are to your fitness goals. This tool is great for bodybuilders and those who want to gain six-pack abs. The outcomes are almost closer to the precision and can be seamlessly used by both men and women.
Frequently Asked Questions (FAQs)
What is an ideal fat-free mass index?
A healthy fat-free mass index for men is between 18 and 20, while for women, it is between 14 and 17.
Which body parts do not contain fat?
The body parts that do not originally contain fat are tendons, ligaments, bones, muscles, connective tissue, nerves, and internal organs. In certain health conditions such as diabetes, these body parts start getting fat deposits.
What is the difference between BMI and FFMI?
BMI, or body mass index, provides the body fat estimate based on weight and height. FFMI, or fat-free mass index, provides the muscle mass estimate with respect to the individual’s height. The only purpose of BMI is to provide the amount of fat deposited in the body and not focus on muscle mass.
How do we reduce body fat without reducing the muscle mass?
Sometimes, losing body fat also results in losing muscle mass, which is not a healthy indicator. If you only want to reduce your body fat bulge without affecting muscle mass, following a healthy diet plan and doing cardio and strength-building exercises is important. Fat loss does not happen overnight, so it is important to consistently wait for the results to show up and go easy on your body.
A fervent champion for holistic well-being, graces this community with her expertise in health and fitness. With a solid educational foundation in physical fitness and a commitment to empowering others, Sara distills her extensive knowledge and experience into actionable insights. Her writing, firmly grounded in evidence-based practices, aims to demystify health complexities and inspire readers to cultivate sustainable habits for a balanced life. As a certified fitness trainer, Sara offers a well-rounded perspective on wellness. Join Sara on this transformative journey towards a happier, healthier, and more vibrant you.
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