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Free FFMI calculator: compute fat-free mass index from weight, height, and body fat %. Shows raw and adjusted FFMI, fat-free mass in kg, and male/female categories. More informative than BMI alone for lifters — pair with our body fat calculator for BF% input.
Last updated: May 25, 2026
Need body fat % first? Body fat calculator
From DEXA, calipers, or our body fat calculator
FFMI · adjusted
20.99 · 20.99
Excellent
Fat-free mass
68 kg
Fat mass
12 kg
Strong lean mass — often reflects years of dedicated training.
75th–90th percentile
Maintain strength, prioritize sleep and protein; recomp or slow bulk as goals dictate.
20.99
FFM 68 kg ÷ 1.8² m
20.99
Excellent
68 kg lean · 12 kg fat
BMI ≈ 24.7 — see BMI calculator for category
Male · 80 kg · 15%
FFMI 20.99
Lean · 85 kg · 10%
23.61 (Superior)
Female · 60 kg · 22%
18.11 (Excellent)
176 lb · 71 in · 15%
FFMI 20.84
FFM (kg) = weight × (1 − BF% / 100)
FFMI = FFM ÷ height (m)²
Adjusted = FFMI + 6.1 × (1.8 − height m)
Worked: 80 × 0.85 = 68 kg FFM. 68 ÷ 3.24 = 20.99 FFMI. Adjusted = 20.99 + 6.1 × 0 = 20.99 (Excellent).
| Adjusted FFMI | Label | Percentile (approx.) | Note |
|---|---|---|---|
| < 16 | Below average | < 25th | Prioritize resistance training and protein |
| 16 – 17.9 | Average | 25th–50th | Room to gain lean mass with consistent training |
| 18 – 19.9 | Above average | 50th–75th | Good muscular development for height |
| 20 – 21.9 | Excellent | 75th–90th | Years of training often reflected here |
| 22 – 24.9 | Superior | 90th–95th | Advanced lifters / athletes |
| ≥ 25 | Exceptional | > 95th | Rare naturally; context matters |
Default profile lands at adjusted 20.99 — Excellent. Natural discussion ceiling ~25 for men.
| Adjusted FFMI | Label | Percentile (approx.) | Note |
|---|---|---|---|
| < 14 | Below average | < 25th | Strength training 2–3×/week + adequate protein |
| 14 – 15.9 | Average | 25th–50th | Typical recreational fitness range |
| 16 – 17.9 | Above average | 50th–75th | Solid muscle for height |
| 18 – 19.9 | Excellent | 75th–90th | Dedicated training reflected |
| ≥ 20 | Superior | > 90th | Competitive physique range |
| Metric | Formula | Measures |
|---|---|---|
| BMI | weight (kg) / height (m)² | Total mass (fat + muscle + bone) |
| FFMI | fat-free mass (kg) / height (m)² | Lean mass relative to height |
| Adjusted FFMI | FFMI + 6.1 × (1.8 − height m) | Height-normalized comparison (1.8 m reference) |
Same person (80 kg, 180 cm): BMI ≈ 24.7 (total mass) · FFMI 20.99 (lean mass only).
| Method | Accuracy | Note |
|---|---|---|
| DEXA scan | Gold standard (lab) | Best for FFMI input if available |
| BIA scale | ±3–5% typical | Hydration and meal timing affect reading |
| Skinfold calipers | Trainer-dependent | Use our body fat calculator for Navy method |
| Visual estimate | Lowest | OK for trends if you stay consistent |
FFM = 80 × (1 − 0.15) = 68 kg
FFMI = 68 ÷ (1.8)² = 68 ÷ 3.24 = 20.99
Adjusted = 20.99 + 6.1 × (1.8 − 1.8) = 20.99 (Excellent)
Average comparison (68 kg, 178 cm, 22%): adjusted 16.86 (Average). Lean (85 kg, 10%): 23.61 (Superior).
Share it with lifters tracking lean mass, cuts, or physique progress.
Suggested hashtags: #FFMI #MuscleMass #Bodybuilding #Fitness #Calculator