Fat-Free Mass and FFMI

In PeakWatch, Fat-Free Mass is the weight of your body excluding fat. It is not just a simple number, but represents the health status of your body's core assets—muscles, bones, and organ tissues.

Why is Fat-Free Mass Important?

Focusing on Fat-Free Mass allows you to see the truth behind the scale. It is the key to measuring health quality:

  • Promote Metabolism: Muscle is the most metabolically active part of the body. Having a higher Fat-Free Mass means you have a higher Basal Metabolic Rate (BMR), consuming more calories even at rest.
  • Support and Protection: Higher Fat-Free Mass is usually accompanied by healthier bone density, providing better support and protection for joints.

What is FFMI?

To measure muscle levels more objectively, we introduced FFMI (Fat-Free Mass Index). It excludes the interference of fat and specifically evaluates whether your muscle reserves are sufficient. Its logic is similar to BMI, but it focuses on "quality" rather than simple "weight."

PeakWatch Evaluation Standards

Based on your gender and body type data, we divide FFMI into the following ranges:

Men

  • Low: Below 18. Suggest increasing muscle reserves through resistance training.
  • Standard: 18 to 20. At a healthy average level.
  • Good: 20 to 24. Have obvious muscle lines and strong strength.
  • Excellent: 24 and above. Represents excellent muscle quality and metabolic capacity.

Women

  • Low: Below 15. Suggest increasing protein intake combined with strength training.
  • Standard: 15 to 16. Within a healthy proportional range.
  • Good: 16 to 20. Body is firm with a good sense of strength.
  • Excellent: 20 and above. Have excellent muscle levels.

Suggestions

Increasing Fat-Free Mass is a long-term process. As long as FFMI maintains a steady rise, it means your training and diet plan are producing positive results.

参考文献

Liguori, G., Feito, Y., Fountaine, C., & Roy, B. (Eds.). (2021). ACSM's guidelines for exercise testing and prescription (11th ed.). Wolters Kluwer.

Kouri, E. M., Pope, H. G., Jr, Katz, D. L., & Oliva, P. (1995). Fat-free mass index in users and nonusers of anabolic-androgenic steroids. Clinical Journal of Sport Medicine, 5(4), 223–228. https://doi.org/10.1097/00042752-199510000-00003

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