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Fat free mass index, often abbreviated as FFMI, refers to the amount of muscle mass per unit height. FFMI is a representation of your fat free body weight and includes the weight of muscles, fluids, and bones in your body. What is fat free body weight can be determined by subtracting your body fat from your total body weight.
FFMI is an important indicator of your current health since it can distinguish between fat and muscle mass. FFMI increases as muscle mass increases, whereas an increase in body fat will lead to a decline in your FFMI. Hence, a FFMI calculator helps understand your body composition and proves that not all weight gain is unhealthy. This is especially important in athletes and muscled individuals, whose increased muscle mass often means an increased body weight.
Difference between FFMI & BMI
Body Mass Index (BMI) only takes into account your weight and height to predict your health status. It is not accurate since BMI does not consider an individual’s muscle mass. Two people of the same height and weight can have the same BMI, even if they vary significantly in their muscle and fat composition. On the other hand, a fat free mass calculator that estimates your FFMI focuses solely on your muscle mass, hence determining if it is muscle or fat that is contributing to an increased weight.
What is a Good FFMI for Women?
A fat free mass index calculator can help you determine your FFMI and whether it falls in the healthy range or not. The following table highlights what is a good FFMI and what your current FFMI indicates about your health:
| FFMI range for women | Description |
| <15 | Below average |
| 15-17 | Average |
| 17-18 | Above average |
| 18-19 | Excellent |
| 19-21.5 | Superior |
| 21.5-25 | Plausible steroid use |
| >25 | Steroid use likely |
How to Use the FFMI Calculator: A Practical Example?
If you are wondering how to calculate fat free mass, a FFMI calculator is the perfect tool for you. All you need to do is enter your weight, height, and body fat percentage. If you are not aware of your body fat composition, an online calculator can estimate it for you.
Still confused as to whats fat free body weight and how to calculate it? Let’s suppose your height is 5 feet 3 inches, you weigh 159 lbs, with a body fat percentage of 35%. In these circumstances, your FFMI would be 18.35. For women, this FFMI falls into an excellent range and indicates that you have a good proportion of muscle in your body.
Once you have obtained your FFMI using a FFMI calculator female, compare it with a fat-free body weight chart to see whether it lies within the healthy range.
Where Do You Stand in FFMI Percentiles?
FFMI percentiles are important because they indicate how your FFMI compares with the rest of the population.
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If your FFMI falls below the 10th percentile, your muscle mass is lower compared to the majority of the female population.
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FFMI in the 10th-50th percentile would indicate an average muscle mass for a woman.
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FFMI that falls in the 50th- 70th percentile indicates an above-average muscle mass.
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If your FFMI is above the 75th percentile, your muscle mass proportion is significantly greater than that of other women.
How to Improve Your FFMI: Tips for Building Lean Muscle
If you want to improve your FFMI, you will need to increase your body muscle and cut down on fat. The following tips can be helpful to boost your FFMI:
1. One of the most significant factors that can help in improving your FFMI is adequate calorie intake. If your daily calories exceed the requirement, you need to start a calorie deficit to lose excess body fat.
2. The quality of food you consume is as important as the quantity. Incorporate protein and fiber into your diet to build muscle. Cut excess carbs and processed food from your diet as they contribute to an increased body fat percentage.
3. Exercise is vital for improving your muscle mass. High-intensity interval training (HIIT) is the ideal workout for building muscle and coupled with mobility exercises, it gives your body a modest fat-burning effect that will strengthen your FFMI.
4. Alcohol intake has also been implicated in increased body fat. Decrease your alcohol consumption to increase your fat free body mass.
Conclusion
FFMI is an important indicator of your body’s muscle proportion. A FFMI calculator is a simple and convenient tool that helps estimate your FFMI and determines whether your muscle mass is healthy for your height and weight. Calculate your FFMI to learn more about your body composition and make informed decisions regarding your health.
FAQ's
1. How is FFMI different from BMI?
BMI only takes into consideration your height and weight while FFMI also evaluates your body’s muscle proportion. FFMI is a better indicator of your health status since it can distinguish between fat and muscle mass.
2. What is considered a high FFMI for women?
A FFMI of more than 17 is considered above average for women while a FFMI over 19 is significantly higher compared to the rest of the population.
3. Can you have a low FFMI but still be fit?
A low FFMI indicates a low muscle mass. If you have a FFMI that is lower than average, you need to build more muscle to be considered fit.
4. Does FFMI account for body fat percentage?
FFMI does not reflect body fat percentage as it is an indicator of fat free body mass.
5. How often should I check my FFMI?