Calculator — FFMI, Body Fat % & Lean Mass

ENTER YOUR MEASUREMENTS

Enter what you know — leave the rest blank. We'll fill the gaps with validated formulas.

Units

Personal Information

Gender

Age

Height

Weight

Body Composition

Neck Circumference

I don't know

Waist Circumference

I don't know

Hip Circumference (female only)

I don't know

Body Fat Percentage

% I don't know

Activity & Goals

Activity Level

Primary Goal

Empty physique calculation dashboard with colorful blank charts ready to display user data

Your Personalized Analysis Awaits!

Fill in your details and click calculate to see your personalized physique analysis, recommendations, and more.

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Your Numbers

YOUR PHYSIQUE PROFILE

Physique Metrics

How this is calculated

An estimate, not a lab measurement — see the accuracy note in Methodology.

Normalized FFMI

—

Fat-free mass adjusted for height, so people of different heights can be compared on the same scale.

Raw FFMI

BMI

Shown for context — doesn't distinguish fat from muscle

Lean Mass

- kg

Fat Mass

- kg

Where this sits on a general reference scale

Below Average Average Above Average High

These are general descriptive reference bands, not precise population percentiles or a medical threshold — see Methodology & Sources.

Quick Summary

Body Fat Percentage -%

Lean Body Mass - kg

Daily Calories - kcal

Protein Intake - g

Your Classification

-

Based on your body composition

Body Fat vs. Lean Mass

The only two components we can derive directly from your body fat percentage — real math, not a modeled breakdown.

Body Fat

Lean Mass

Composition Analysis

Complete your measurements to see detailed body composition analysis.

Sport-Specific Recommendations

Nutrition Plan

Calculate your profile to get personalized recommendations

Training Plan

Calculate your profile to get personalized recommendations

Find these exercises in the Library

Your Week of Success

General Weekly Advice

Calculate your profile to get personalized weekly advice.

Progress Tracking

Projected Progress

See how your body is changing with simple progress tracking and visualize your journey.

Blank radar chart showing potential athletic attributes scoring for strength, speed, endurance, etc.

Athletic Potential

See how your physique compares to ideal metrics for your chosen sport and identify areas for improvement.

PHYSIQUE CALCULATOR

ENTER YOUR MEASUREMENTS

Personal Information

Body Composition

Activity & Goals

Your Personalized Analysis Awaits!

YOUR PHYSIQUE PROFILE

Physique Metrics

Quick Summary

Your Classification

-

Body Fat vs. Lean Mass

Composition Analysis

Sport-Specific Recommendations

Nutrition Plan

Training Plan

Your Week of Success

General Weekly Advice

Progress Tracking

Projected Progress

Athletic Potential

WANT TO KNOW WHY?