FFMI Calculator: Fat-Free Mass Index

Your details

FFMI category cut-offs differ between males and females because of hormonal differences in muscle mass potential.
Your total body weight, measured in the morning before eating for the most consistent reading.
kg
Stand straight without shoes. Enter total inches if using imperial (e.g., 70 for 5 ft 10 in).
cm
Body fat percentage. DEXA scan is most accurate; calipers, BIA scales, and the Navy tape method are practical alternatives.
%
FFMIAbove average
21.5kg/m²

Fat-free mass relative to height squared

Normalized FFMI21.6kg/m²
Fat-free mass68
Body fat mass12
21.5 kg/m²
Below avg<18Average18-20Above avg20-22Excellent22-23Superior23-26Exceptional26+

Your FFMI is 21.5 kg/m², above average and reflects consistent training.

  • Your fat-free mass is 68.0 kg, the lean tissue (muscle, bone, organs) that drives your FFMI score.
  • Your body fat mass is 12.0 kg. Reducing body fat while preserving muscle will raise your FFMI.
  • Your normalized FFMI is 21.6 kg/m², which adjusts for height relative to a 1.80 m reference so you can compare fairly across different heights.
  • Kouri et al. measured drug-free male athletes up to a limit of 25.0 normalized FFMI. Your normalized score of 21.6 is within what that research considers the natural range.

Next stepImprove your FFMI by building lean mass through progressive resistance training, adequate protein intake (1.6 to 2.2 g per kg of body weight), and maintaining a body fat level where you can see measurable muscle development.

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