LiftsmithFFMI calculator
Fat-free mass index: how much muscle you carry for your height, which BMI can't tell you, and how much lean mass reaches the next band.
21.6
FFMI · Above average
Lean mass 68 kg. Before the height adjustment: 21.5.
About 1.3 kg more lean mass reaches excellent.
| Below average | under 18 |
|---|---|
| Average | 18–20 |
| Above average | 20–22 |
| Excellent | 22–23 |
| Superior | 23–25 |
| Rare without drugs | 25 and up |
How it's worked out
Lean mass is your weight × (1 − body fat ÷ 100). FFMI is lean mass in kilograms divided by height in metres squared, and normalized FFMI adds 6.1 × (1.8 − height). Pounds and inches are converted first. It's only as good as your body fat number, so measure that the same way each time.
Questions
- What is a good FFMI?
- For men, about 18 to 20 is average, 20 to 22 above average, 22 to 23 excellent and 23 to 25 superior. Women's bands run about 4 lower. These are rough guides lifters use.
- What is the natural FFMI limit?
- A 1995 study by Kouri and colleagues found that drug-free lifters rarely went above a normalized FFMI of 25, while many who used steroids did. A few people pass it naturally, so it's a guide, not a test.
- What does normalized FFMI mean?
- Taller people carry more lean mass for their height, so the normalized figure adds 6.1 × (1.8 − your height in metres). That makes lifters of different heights comparable.
- Why FFMI instead of BMI?
- BMI can't tell muscle from fat, so muscular lifters often read as overweight. FFMI only counts lean mass, so it shows muscle.
More: the body fat calculator, the macro calculator and strength standards.
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