FFMI Calculator
Fat-Free Mass Index for measuring lean muscle.
21.6Fit
Raw FFMI
21.5
Normalized
21.6
Lean mass
68.0 kg
| FFMI | Tier |
|---|---|
| Below 18 | Untrained |
| 19 - 22 | Fit, regular lifter |
| 22 - 24 | Advanced |
| 25+ | Rare, elite or assisted |
FFMI estimates how much muscle you carry for your frame. Normalized FFMI scales the score to a 1.8 m reference height so taller and shorter lifters can compare. Garbage in, garbage out: the result is only as good as your body fat estimate.
About
BMI doesn't tell you if mass is muscle or fat. FFMI does. It's used in lifting circles to track lean progress and as a rough indicator of natural vs enhanced. Normalized FFMI above 25 is rare without help.
How to use
- Enter height, weight, and body fat percentage.
- See your FFMI and normalized FFMI.
FAQ
What FFMI is good?+
Average untrained men: 18-19. Trained naturals: 22-23. Elite naturals (rare): 25. Above 25 normalized is the line where most people suspect performance-enhancing drugs.
Why normalized?+
Tall people have more frame to put muscle on. Normalized FFMI adjusts to height 1.8m so you can compare across body sizes.