Calculate Your FFMI & Track Your Gains

FFMI (Fat Free Mass Index) is a measurement that indicates how much muscle mass you have relative to your height. Unlike BMI, FFMI accounts for body composition and is a better indicator of muscle development. It helps track muscle gain progress and assess natural genetic potential.

For natural athletes, an FFMI of 18-20 is considered above average for males, while 16-18 is above average for females. The natural limit is generally considered to be around 25 for males and 22 for females, though most natural lifters peak between 22-23.

The FFMI calculator is accurate when you input correct measurements. The main variable is body fat percentage, which can be difficult to measure precisely. Using multiple methods (calipers, DEXA scan, bioimpedance) and averaging results provides better accuracy.

Yes! You can increase FFMI through proper resistance training, adequate protein intake (1.6-2.2g per kg bodyweight), progressive overload, and sufficient recovery. Natural muscle gain is a gradual process requiring consistency over months and years.

Beginners can gain 10-15kg of muscle in their first year of proper training. Progress slows significantly after that, with 5-7kg in year two and 2-3kg in subsequent years. Most natural lifters reach their genetic potential within 4-6 years of consistent training.

BMI only considers weight and height, making it inaccurate for muscular individuals. FFMI accounts for body composition (muscle vs fat), providing a much better assessment of physique development. An athlete can have a high BMI but healthy body composition, which FFMI accurately reflects.