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Bodybuilding Lean Mass Index Calculator
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Table of contents
How do you calculate your fat free mass index FFMI ?
One of the first indicators when you want to know how fit you are and how healthy you are is to calculate your BMI. (Body Mass Index)It's one of the values we hear most about on television.
Unfortunately, BMI does not the distinction between body fat and muscle mass. You could therefore be considered obese if you have a crossfitter's physique of 93 kilos for 1.75cm with a bodyfat of 10% (BMI of 30) - admit it, that's a shame!
The Lean Mass Index (LMI) is a more accurate measure, taking into account muscle mass, bones, skin and other non-fat components of the body.
To help you calculate your MMI easily, we have included an online calculator on this page.
How do I use the IMM calculator?
Using our IMM calculator is quick and easy. Here are the steps to follow:
- Enter your weight in kilograms in the field provided.
- Indicate your size in centimetres.
- Enter your body fat percentage (The methods for determining your body fat percentage are given later in the article, but you can use the image below to estimate your own)..
- Click on the "Calculate to obtain your IMM.
For example, if you weigh 70 kg, are 175 cm tall and have 20% of body fat, enter these values in the calculator. One click and you'll get your BMI and a better understanding of your body composition.
The main advantage of this online calculator is its precision and its ease of use. It allows you to track your progress and adjust your workouts effortlessly. Using this tool, you can get reliable results in seconds, helping you to make informed decisions about your health.
Lean Mass Index Calculator
Your Lean Mass Index
IMM : --
Interpretation :
< 18: Low muscle mass
18-20: Normal muscle mass
20-22: Above-average muscle mass
22-23: Excellent muscle mass
> 23: Exceptional muscle mass
< 18: Low muscle mass
18-20: Normal muscle mass
20-22: Above-average muscle mass
22-23: Excellent muscle mass
> 23: Exceptional muscle mass
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Interpreting results: reference values
To help you with the results the calculator will give you, we have prepared a reference table for men, women and by age group.
Here are some results tables to help you find out if you are in the ideal IMM bracket:
Reference table for men
| Age | Ideal IMM |
|---|---|
| 20-39 years old | 18,5 - 20,5 |
| Age 40-59 | 18,0 - 20,0 |
| 60-79 years | 17,5 - 19,5 |
Reference table for women
| Age | Ideal IMM |
|---|---|
| 20-39 years old | 15,5 - 17,5 |
| Age 40-59 | 15,0 - 17,0 |
| 60-79 years | 14,5 - 16,5 |
An MMI below these values may indicate insufficient muscle mass, while a higher MMI may reflect strong muscular development.
For athletes, higher values are commonplace, but if these values become extremely high, this could indicate the use of performance-enhancing substances.
Interpreting your BMI gives you a better understanding of your body composition and enables you to adjust your health and performance goals.
- If your MMI is too low, consider increasing your protein intake and strengthening your muscle training.
- If your MMI is optimal, keep up your efforts to maintain good muscular health.
Find out more about Calculation methods
To measure your lean body mass index (LBMI)As well as knowing your height and weight, which are two fairly easy values, you'll need to calculate your body fat percentage. Here are the main methods for doing this:
- MRI (Magnetic Resonance Imaging) Very precise, this method is expensive and generally reserved for medical use.
- Skin fold pliers Fat calipers: best known in the field of bodybuilding and sport in general, these calipers can be used to measure fat levels in different parts of the body with varying degrees of accuracy.
- Bioelectrical impedancemetry A weak electric current is sent through the body to estimate lean body mass and fat mass. There are many scales of this type on the market.
- Estimate image image above
Once the body fat percentage has been determined, here's how to calculate the MMI:
IMM formula :
IMM = (lean mass in kg / height in m²) + 6.3 × (1.8 - height in m)
Calculation example :
For a person weighing 70 kg with 20% of body fat and measuring 1.75 m :
- Body fat: 70 kg × 0.20 = 14 kg
- Lean mass: 70 kg - 14 kg = 56 kg
- IMM: (56 kg / (1.75 m × 1.75 m)) + 6.3 × (1.8 - 1.75) = 18.29
Comparison between BMI and IMM
L'lean body mass index (LBMI) has a number of advantages over the BMI. Whereas BMI simply relates weight to height, MMI distinguishes between muscle mass and fat mass. This provides a more accurate assessment of body composition.
For example, an athlete with a high muscle mass may have a high BMI, suggesting overweight or obesity, when in fact he or she is in optimum health. Similarly, a person with low muscle mass but high body fat may have a normal BMI, masking potential health problems. By focusing on fat-free mass, the BMI overcomes these limitations.
