What is fat free body mass?
Fat-free body mass (FFM), also called lean body mass, is the mass of the body excluding the mass of the body fat. It gives information on the amount of muscle, bone, water and other body components an individual has.
To calculate the percentage of body fat using the FFM, you will also need to know your body fat percentage.
For example, if you weigh 150 pounds and your body fat percentage is 20%, your FFM would be 120 pounds (150 pounds x (1 - 0.20)).
FFM is an important measure because it can help to assess a person's overall health and fitness.
There are several ways to measure fat-free body mass, including:
- Body Mass Index (BMI): BMI is calculated by dividing weight in kilograms by height in meters squared. A BMI between 18.5 and 24.9 is considered normal, while a BMI of 25 or more is considered overweight or obese. However, BMI does not take into account muscle mass, so it may not be a reliable measure of body composition for some people.
- Skinfold measurements: Skinfold measurements involve using a caliper to measure the thickness of the skin and underlying fat tissue at different sites on the body. These measurements can then be used to estimate body fat percentage.
- Bioelectrical impedance: Bioelectrical impedance is a method that uses a low-level electrical current to measure the amount of water in the body. Because muscle tissue contains more water than fat tissue, bioelectrical impedance can be used to estimate body fat percentage.
- Dual-energy X-ray absorptiometry (DXA): DXA is a type of X-ray that measures bone density and body composition. DXA can be used to estimate body fat percentage, as well as muscle mass, bone mineral content, and other body components.
Fat-free body mass can be used to track changes in body composition over time. It can also be used to set fitness goals and to monitor progress towards those goals.
Here are some tips for increasing fat-free body mass:
- Strength training: Strength training can help to build muscle mass and increase FFM. Aim to strength train at least twice per week, focusing on compound exercises such as squats, deadlifts, bench press, and overhead press.
- Aerobic exercise: Aerobic exercise can help to burn body fat and increase FFM. Aim to get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week.
- Protein intake: Protein is essential for building and maintaining muscle mass. Aim to consume at least 0.8 grams of protein per pound of body weight per day.
- Sleep: Sleep is important for overall health and recovery from exercise. Aim to get 7-8 hours of sleep per night.
By following these tips, you can increase your FFM and improve your overall health and fitness.