Advanced FFMI Calculator

The Fat-Free Mass Index (FFMI) is a more accurate measure of muscle mass than BMI, accounting for both height and body fat percentage. An FFMI above 25 is considered exceptional, while the natural limit is typically around 25-26.

Gender:

Age:

Height (cm):

Weight (kg):

Body Fat Percentage:

Training Experience:

FFMI Score

Base FFMI

Adjusted FFMI

Height-Normalized

Adjusted for height and gender

Interpretation:

Your FFMI results will be displayed here after calculation.

Recommendations:

Diet

Focus on a balanced diet rich in protein, healthy fats, and complex carbs to optimize muscle growth and fat loss.

Training

Incorporate strength training with progressive overload to increase muscle mass effectively.

Recovery

Ensure adequate rest and recovery, including 7-9 hours of sleep per night and active recovery days.