FFMI Calculator
Fat-Free Mass Index — height-adjusted lean-mass measure. Fixes BMI's biggest weakness for athletes. Pairs with body-fat % and BMI.
FFMI Calculator
Fat-Free Mass Index — a body-composition adjusted measure that fixes BMI's biggest weakness for athletes. Pairs with body-fat % and BMI to complete the body-comp trio.
| Lean body mass | — |
| Raw FFMI | — |
| Adjusted FFMI | — |
Adjusted FFMI normalises for height (taller people carry more lean mass at the same FFMI). The Kouri 1995 study placed the "natural ceiling" for drug-free men at roughly FFMI 25, with most natural lifters between 18 and 22. Women's natural range is roughly 14 to 19 — see notes for context. Pair this with body-fat % and BMI for the full body-comp picture.
Calculators are screening tools, not diagnoses. Pair the result with body composition data and a healthcare professional’s input for personalised guidance.
Other calculators
The eight tools work better as a set than alone. Pick the next one that fits your question.
BMI
Get a baseline read on your body mass index. BMI is a starting point — not the whole story.
CalculatorTDEE
Total Daily Energy Expenditure — the calories your body uses in a normal day. Pick a goal-aligned target from there.
CalculatorBMR
Basal Metabolic Rate — calories burned at complete rest. The foundation under every calorie target you'll set.
CalculatorMacro
Split your daily calorie target into protein, carbs, and fat — anchored to bodyweight protein needs and your goal.
CalculatorHeart Rate Zones
Karvonen-method training zones using heart rate reserve. More accurate than the basic 220-minus-age method.
Calculator1RM
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CalculatorBody Fat % (7-site)
Jackson-Pollock 7-site caliper estimation. Tracks change month-over-month if you use the same caliper and tester.
CalculatorSweat Rate
Estimate hourly sweat rate from pre/post weights. Use it to plan hydration and electrolyte intake for long sessions.
CalculatorPace
Convert between pace, speed, and time over distance. Solve for any one given the other two.
CalculatorWaist-to-Hip Ratio
Two measurements, one ratio. Better cardiovascular-risk predictor than BMI alone (Yusuf 2005, INTERHEART).
CalculatorCaloric Deficit / Goal Date
Daily caloric deficit needed to hit a goal weight by a target date, with safety guardrails on aggressive plans.