👋 WELCOME TO THE FFMI CALCULATOR

There is a lot of talk on how much body fat we should have to look good, feel good, and live a long life.

There is very little talk on how much muscle we need.

At the moment, using your Fat Free Mass Index as a reference point is a great place to start.

This calculator was built with simplicity and accuracy in mind to help you get the best of both worlds, making sure you know your score, and how you need to improve.

Enjoy the calculator. After assessing your score, aim to improve upon it in order to build muscle to improve your health, longevity, physique, and quality of life. 

To your health,

Adam

PS. If you don’t know your body fat %, you can use a BMI to Body Fat % calculator online. However, take it with a massive grain of salt as it won’t be the most accurate.

For the most accurate snapshot of your body composition, look for DXA scans in your area.

STEP 1: Estimate Your Body Fat Percentage

Source: https://www.builtlean.com/body-fat-percentage-men-women/

STEP 2: Calculate Your FFMI Score

Poehlmann Fitness

FFMI Calculator

Choose your tool — quick estimate or detailed calculation.

Basic Info
Body Fat — Pick the closest match
Contest prep
<8%
Veins on abs, striated muscle
Athletic
8–15%
Abs visible, defined muscles
Average
15–21%
Soft midsection, some definition
Overweight
21–26%
No definition, round midsection
Obese
26%+
Significant excess body fat
Basic Info
Body Fat — Pick the closest match
Contest prep
<8%
Veins on abs, striated muscle
Athletic
8–15%
Abs visible, defined muscles
Average
15–21%
Soft midsection, some definition
Overweight
21–26%
No definition, round midsection
Obese
26%+
Significant excess body fat
Circumference Measurements (cm)
Just below the hand, above the bumpy outer wrist bone.
1 inch above the outer ankle bone, at the narrowest point.
At widest point, fist clenched, arm straight.
Midpoint of thigh while standing, relaxed.

Now, it’s time to improve your score, should you desire to.

Not sure what workouts to do, how to do them, and what nutrition plan to follow to build muscle and lose fat? Do you want all the guesswork taken out for you so you can put in the work and watch the fat melt away as you get stronger and improve your muscle? You can find more info on coaching and apply here.