FFMI worksheet

1. Fat-free mass index (FFMI): 20.7 kg/m²

1. Take the fat out of your weight to find your fat-free mass: muscle, bone, organs and water

   $85\text{\hspace{0.17em}kg}\times \left(1-\frac{\mathrm{21\%}}{100}\right)$$=67.15\text{\hspace{0.17em}kg}$

2. Change your height to meters, the unit the index uses

   $\frac{180\text{\hspace{0.17em}cm}}{100}$$=1.8\text{\hspace{0.17em}m}$

3. Divide your fat-free mass by your height times itself, so people of different heights can be compared

   $\frac{67.15}{{1.8}^2}$$=20.73\text{\hspace{0.17em}kg/m²}$

4. Adjust to a set height of 1.8 m: add 6.1 for every meter you are shorter, or take it off if taller

   $20.725+6.1\times \left(1.8-1.8\right)$$=20.73\text{\hspace{0.17em}kg/m²}$

2. Fat-free mass index (FFMI): 26.3 kg/m²

1. Change your height to centimeters, because the formula uses metric units (1 in is exactly 2.54 cm)

   $\left(4\times 12+10\right)\times 2.54$$=147.32\text{\hspace{0.17em}cm}$

2. Change your weight to kilograms (1 lb is exactly 0.45359237 kg)

   $150\text{\hspace{0.17em}lb}\times 0.453592$$=68.039\text{\hspace{0.17em}kg}$

3. Take the fat out of your weight to find your fat-free mass: muscle, bone, organs and water

   $68.039\text{\hspace{0.17em}kg}\times \left(1-\frac{\mathrm{16\%}}{100}\right)$$=57.153\text{\hspace{0.17em}kg}$

4. Change your height to meters, the unit the index uses

   $\frac{147.32\text{\hspace{0.17em}cm}}{100}$$=1.4732\text{\hspace{0.17em}m}$

5. Divide your fat-free mass by your height times itself, so people of different heights can be compared

   $\frac{57.153}{{1.4732}^2}$$=26.33\text{\hspace{0.17em}kg/m²}$

6. Adjust to a set height of 1.8 m: add 6.1 for every meter you are shorter, or take it off if taller

   $26.334+6.1\times \left(1.8-1.4732\right)$$=28.33\text{\hspace{0.17em}kg/m²}$

3. Fat-free mass index (FFMI): 26.2 kg/m²

1. Take the fat out of your weight to find your fat-free mass: muscle, bone, organs and water

   $100\text{\hspace{0.17em}kg}\times \left(1-\frac{\mathrm{15\%}}{100}\right)$$=85\text{\hspace{0.17em}kg}$

2. Change your height to meters, the unit the index uses

   $\frac{180\text{\hspace{0.17em}cm}}{100}$$=1.8\text{\hspace{0.17em}m}$

3. Divide your fat-free mass by your height times itself, so people of different heights can be compared

   $\frac{85}{{1.8}^2}$$=26.23\text{\hspace{0.17em}kg/m²}$

4. Adjust to a set height of 1.8 m: add 6.1 for every meter you are shorter, or take it off if taller

   $26.235+6.1\times \left(1.8-1.8\right)$$=26.23\text{\hspace{0.17em}kg/m²}$

4. Fat-free mass index (FFMI): 34.6 kg/m²

1. Take the fat out of your weight to find your fat-free mass: muscle, bone, organs and water

   $90\text{\hspace{0.17em}kg}\times \left(1-\frac{\mathrm{18\%}}{100}\right)$$=73.8\text{\hspace{0.17em}kg}$

2. Change your height to meters, the unit the index uses

   $\frac{146\text{\hspace{0.17em}cm}}{100}$$=1.46\text{\hspace{0.17em}m}$

3. Divide your fat-free mass by your height times itself, so people of different heights can be compared

   $\frac{73.8}{{1.46}^2}$$=34.62\text{\hspace{0.17em}kg/m²}$

4. Adjust to a set height of 1.8 m: add 6.1 for every meter you are shorter, or take it off if taller

   $34.622+6.1\times \left(1.8-1.46\right)$$=36.7\text{\hspace{0.17em}kg/m²}$

5. Fat-free mass index (FFMI): 9 kg/m²

1. Take the fat out of your weight to find your fat-free mass: muscle, bone, organs and water

   $70\text{\hspace{0.17em}kg}\times \left(1-\frac{\mathrm{20\%}}{100}\right)$$=56\text{\hspace{0.17em}kg}$

2. Change your height to meters, the unit the index uses

   $\frac{250\text{\hspace{0.17em}cm}}{100}$$=2.5\text{\hspace{0.17em}m}$

3. Divide your fat-free mass by your height times itself, so people of different heights can be compared

   $\frac{56}{{2.5}^2}$$=8.96\text{\hspace{0.17em}kg/m²}$

4. Adjust to a set height of 1.8 m: add 6.1 for every meter you are shorter, or take it off if taller

   $8.96+6.1\times \left(1.8-2.5\right)$$=4.69\text{\hspace{0.17em}kg/m²}$

6. Fat-free mass index (FFMI): 17.4 kg/m²

1. Take the fat out of your weight to find your fat-free mass: muscle, bone, organs and water

   $85\text{\hspace{0.17em}kg}\times \left(1-\frac{\mathrm{18\%}}{100}\right)$$=69.7\text{\hspace{0.17em}kg}$

2. Change your height to meters, the unit the index uses

   $\frac{200\text{\hspace{0.17em}cm}}{100}$$=2\text{\hspace{0.17em}m}$

3. Divide your fat-free mass by your height times itself, so people of different heights can be compared

   $\frac{69.7}{2^2}$$=17.43\text{\hspace{0.17em}kg/m²}$

4. Adjust to a set height of 1.8 m: add 6.1 for every meter you are shorter, or take it off if taller

   $17.425+6.1\times \left(1.8-2\right)$$=16.21\text{\hspace{0.17em}kg/m²}$

7. Fat-free mass index (FFMI): 17.7 kg/m²

1. Take the fat out of your weight to find your fat-free mass: muscle, bone, organs and water

   $78\text{\hspace{0.17em}kg}\times \left(1-\frac{\mathrm{18\%}}{100}\right)$$=63.96\text{\hspace{0.17em}kg}$

2. Change your height to meters, the unit the index uses

   $\frac{190\text{\hspace{0.17em}cm}}{100}$$=1.9\text{\hspace{0.17em}m}$

3. Divide your fat-free mass by your height times itself, so people of different heights can be compared

   $\frac{63.96}{{1.9}^2}$$=17.72\text{\hspace{0.17em}kg/m²}$

4. Adjust to a set height of 1.8 m: add 6.1 for every meter you are shorter, or take it off if taller

   $17.717+6.1\times \left(1.8-1.9\right)$$=17.11\text{\hspace{0.17em}kg/m²}$

8. Fat-free mass index (FFMI): 44.4 kg/m²

1. Change your height to centimeters, because the formula uses metric units (1 in is exactly 2.54 cm)

   $\left(3\times 12+9\right)\times 2.54$$=114.3\text{\hspace{0.17em}cm}$

2. Change your weight to kilograms (1 lb is exactly 0.45359237 kg)

   $160\text{\hspace{0.17em}lb}\times 0.453592$$=72.575\text{\hspace{0.17em}kg}$

3. Take the fat out of your weight to find your fat-free mass: muscle, bone, organs and water

   $72.575\text{\hspace{0.17em}kg}\times \left(1-\frac{\mathrm{20\%}}{100}\right)$$=58.06\text{\hspace{0.17em}kg}$

4. Change your height to meters, the unit the index uses

   $\frac{114.3\text{\hspace{0.17em}cm}}{100}$$=1.143\text{\hspace{0.17em}m}$

5. Divide your fat-free mass by your height times itself, so people of different heights can be compared

   $\frac{58.06}{{1.143}^2}$$=44.44\text{\hspace{0.17em}kg/m²}$

6. Adjust to a set height of 1.8 m: add 6.1 for every meter you are shorter, or take it off if taller

   $44.441+6.1\times \left(1.8-1.143\right)$$=48.45\text{\hspace{0.17em}kg/m²}$

9. Fat-free mass index (FFMI): 14 kg/m²

1. Change your height to centimeters, because the formula uses metric units (1 in is exactly 2.54 cm)

   $\left(6\times 12+9\right)\times 2.54$$=205.74\text{\hspace{0.17em}cm}$

2. Change your weight to kilograms (1 lb is exactly 0.45359237 kg)

   $155\text{\hspace{0.17em}lb}\times 0.453592$$=70.307\text{\hspace{0.17em}kg}$

3. Take the fat out of your weight to find your fat-free mass: muscle, bone, organs and water

   $70.307\text{\hspace{0.17em}kg}\times \left(1-\frac{\mathrm{16\%}}{100}\right)$$=59.058\text{\hspace{0.17em}kg}$

4. Change your height to meters, the unit the index uses

   $\frac{205.74\text{\hspace{0.17em}cm}}{100}$$=2.0574\text{\hspace{0.17em}m}$

5. Divide your fat-free mass by your height times itself, so people of different heights can be compared

   $\frac{59.058}{{2.0574}^2}$$=13.95\text{\hspace{0.17em}kg/m²}$

6. Adjust to a set height of 1.8 m: add 6.1 for every meter you are shorter, or take it off if taller

   $13.952+6.1\times \left(1.8-2.0574\right)$$=12.38\text{\hspace{0.17em}kg/m²}$

10. Fat-free mass index (FFMI): 16.8 kg/m²

1. Change your height to centimeters, because the formula uses metric units (1 in is exactly 2.54 cm)

   $\left(7\times 12+8\right)\times 2.54$$=233.68\text{\hspace{0.17em}cm}$

2. Change your weight to kilograms (1 lb is exactly 0.45359237 kg)

   $230\text{\hspace{0.17em}lb}\times 0.453592$$=104.326\text{\hspace{0.17em}kg}$

3. Take the fat out of your weight to find your fat-free mass: muscle, bone, organs and water

   $104.326\text{\hspace{0.17em}kg}\times \left(1-\frac{\mathrm{12\%}}{100}\right)$$=91.807\text{\hspace{0.17em}kg}$

4. Change your height to meters, the unit the index uses

   $\frac{233.68\text{\hspace{0.17em}cm}}{100}$$=2.3368\text{\hspace{0.17em}m}$

5. Divide your fat-free mass by your height times itself, so people of different heights can be compared

   $\frac{91.807}{{2.3368}^2}$$=16.81\text{\hspace{0.17em}kg/m²}$

6. Adjust to a set height of 1.8 m: add 6.1 for every meter you are shorter, or take it off if taller

   $16.813+6.1\times \left(1.8-2.3368\right)$$=13.54\text{\hspace{0.17em}kg/m²}$