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"&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Fat-free mass&amp;lt;/strong&amp;gt; is one of two human body components. Fat-free mass (FFM) includes internal organs, bone, muscle, water and connective tissue. Fat-free mass differs from fat mass. &amp;lt;a href=&amp;quot;https://www.verywell.com/weight-loss-101-bmi-vs-body-fat-percentage-3496381&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;Different methods&amp;lt;/a&amp;gt; are used to estimate your percentage of &amp;lt;a href=&amp;quot;https://www.verywell.com/what-is-body-fat-3495554&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;2&amp;quot;&amp;gt;fat mass&amp;lt;/a&amp;gt; and fat-free mass.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Example: &amp;lt;/strong&amp;gt;Fat-free mass can refer to any body tissue that does not contain fat.&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;What Is Fat-Free Mass?&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;When you &amp;lt;a href=&amp;quot;https://www.verywell.com/what-is-body-composition-3495614&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;3&amp;quot;&amp;gt;get your body composition measured&amp;lt;/a&amp;gt;, you got &amp;lt;a href=&amp;quot;https://www.verywell.com/percent-body-fat-3496124&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;4&amp;quot;&amp;gt;an estimate of your body&amp;amp;#39;s fat mass&amp;lt;/a&amp;gt;. For example, your estimated body fat may be 24%. But have you ever wondered what makes up the other 76%? \u00A0Everything in your body that is &amp;lt;em&amp;gt;not&amp;lt;/em&amp;gt; body fat is fat-free mass.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Fat-free body mass includes most of your body&amp;amp;#39;s vital tissues and cells.\u00A0&amp;lt;/p&amp;gt;&amp;lt;ul&amp;gt;&amp;lt;li&amp;gt; &amp;lt;strong&amp;gt;Organs.&amp;lt;/strong&amp;gt; Internal organs such as your heart, brain and liver are examples of fat-free mass.&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt; &amp;lt;strong&amp;gt;Muscle.&amp;lt;/strong&amp;gt; Cardiac muscle, smooth muscle, and skeletal muscle are examples of fat-free mass. Skeletal muscles contract to produce movement in your body.&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt; &amp;lt;strong&amp;gt;Bone.&amp;lt;/strong&amp;gt; The bones that protect your body and provide your body&amp;amp;#39;s structure are fat-free body mass.&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt; &amp;lt;strong&amp;gt;Connective tissue.&amp;lt;/strong&amp;gt; Tendons and ligaments that connect your body&amp;amp;#39;s bones and muscle are examples of fat-free mass&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt; &amp;lt;strong&amp;gt;Water.&amp;lt;/strong&amp;gt;\u00A0Approximately 50-75% of your body is water. Water is free from fat and can be considered fat free mass.&amp;lt;/li&amp;gt;&amp;lt;/ul&amp;gt;&amp;lt;h3&amp;gt;Fat Mass and Fat-Free Mass&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;What is not included in your body&amp;amp;#39;s fat-free mass? &amp;lt;a href=&amp;quot;https://www.verywell.com/what-is-adipose-tissue-3496301&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;5&amp;quot;&amp;gt;Adipose tissue&amp;lt;/a&amp;gt;, or fat. \u00A0Body fat or fat mass can be divided into two categories.&amp;lt;/p&amp;gt;&amp;lt;ul&amp;gt;&amp;lt;li&amp;gt; &amp;lt;strong&amp;gt;Essential fat.&amp;lt;/strong&amp;gt; Your body needs a certain amount of fat to function properly. Men need 2-5% body fat for essential functions but women need more. A woman&amp;amp;#39;s body fat should range between 10-13% for proper functioning.&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt; &amp;lt;strong&amp;gt;Non-essential fat. \u00A0&amp;lt;/strong&amp;gt;Fat that is not needed for essential functions is called &amp;lt;a href=&amp;quot;https://www.verywell.com/what-is-non-essential-fat-3495555&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;6&amp;quot;&amp;gt;excess fat or non-essential fat&amp;lt;/a&amp;gt;. This fat provides insulation and protects vital organs.&amp;lt;/li&amp;gt;&amp;lt;/ul&amp;gt;&amp;lt;p&amp;gt;If you&amp;amp;#39;re &amp;lt;a href=&amp;quot;https://www.verywell.com/how-to-lose-weight-p2-3495545&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;7&amp;quot;&amp;gt;trying to lose weight&amp;lt;/a&amp;gt;, you should try to &amp;lt;a href=&amp;quot;https://www.verywell.com/the-best-workout-to-lose-fat-3495480&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;8&amp;quot;&amp;gt;decrease fat mass&amp;lt;/a&amp;gt; and maintain or improve important fat-free mass like muscle and bone.&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;Benefits of Improving Fat-Free Mass&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;If you follow healthy lifestyle habits, &amp;lt;a href=&amp;quot;https://www.verywell.com/an-example-of-a-healthy-balanced-meal-plan-2506647&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;9&amp;quot;&amp;gt;eat a nutritious diet&amp;lt;/a&amp;gt;,\u00A0and &amp;lt;a href=&amp;quot;https://www.verywell.com/how-much-exercise-to-lose-weight-3495493&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;10&amp;quot;&amp;gt;get plenty of exercise&amp;lt;/a&amp;gt;, you can protect your organs and &amp;lt;a href=&amp;quot;https://www.verywell.com/best-exercises-for-strong-bones-3120852&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;11&amp;quot;&amp;gt;build strong bones&amp;lt;/a&amp;gt;. But there&amp;amp;#39;s not much you can do to significantly change the amount of organ tissue or bone in your body.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;You can, however, &amp;lt;a href=&amp;quot;https://www.verywell.com/how-to-change-your-body-composition-3495985&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;12&amp;quot;&amp;gt;improve your fat-free mass by building muscle&amp;lt;/a&amp;gt;. Increasing fat-free muscle tissue provides several benefits.&amp;lt;/p&amp;gt;&amp;lt;ul&amp;gt;&amp;lt;li&amp;gt; &amp;lt;strong&amp;gt;Improved metabolism.&amp;lt;/strong&amp;gt; \u00A0Muscle tissue burns more calories than fat mass. So if you increase the amount of fat-free muscle mass, you can &amp;lt;a href=&amp;quot;https://www.verywell.com/what-is-metabolism-and-how-do-i-change-it-3495537&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;13&amp;quot;&amp;gt;boost your metabolism&amp;lt;/a&amp;gt; and &amp;lt;a href=&amp;quot;https://www.verywell.com/the-3-step-plan-to-increase-metabolism-3495763&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;14&amp;quot;&amp;gt;burn more calories all day long&amp;lt;/a&amp;gt;.&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt; &amp;lt;strong&amp;gt;Improved strength.&amp;lt;/strong&amp;gt; When you increase muscle mass, you &amp;lt;a href=&amp;quot;https://www.verywell.com/types-of-exercise-for-weight-loss-3495992&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;15&amp;quot;&amp;gt;improve your body&amp;amp;#39;s strength&amp;lt;/a&amp;gt;. For example, stronger arms are better able to lift heavy grocery bags or carry bulky luggage.&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt; &amp;lt;strong&amp;gt;Improved appearance.&amp;lt;/strong&amp;gt; Fat-free muscle mass helps to &amp;lt;a href=&amp;quot;https://www.verywell.com/how-to-tighten-your-arms-legs-and-abs-3495491&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;16&amp;quot;&amp;gt;shape a tighter body&amp;lt;/a&amp;gt;. When you replace fat mass with fat-free mass, &amp;lt;a href=&amp;quot;https://www.verywell.com/how-to-look-thinner-right-away-3495445&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;17&amp;quot;&amp;gt;your body looks healthy and lean&amp;lt;/a&amp;gt;.&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt; &amp;lt;strong&amp;gt;Increased daily movement.&amp;lt;/strong&amp;gt; &amp;lt;a href=&amp;quot;https://www.verywell.com/flexibility-definition-and-examples-3496108&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;18&amp;quot;&amp;gt;Muscles that are strong and flexible&amp;lt;/a&amp;gt; move more comfortably through activities of daily living (ADL). When you move more efficiently it&amp;amp;#39;s easier to &amp;lt;a href=&amp;quot;https://www.verywell.com/ways-to-burn-calories-without-exercise-3496380&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;19&amp;quot;&amp;gt;stay active all day long.&amp;lt;/a&amp;gt; &amp;lt;/li&amp;gt;&amp;lt;/ul&amp;gt;&amp;lt;h3&amp;gt;How to Improve Fat-Free Mass&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;So how do you build muscle to change your body&amp;amp;#39;s ratio of fat mass and fat-free mass? &amp;lt;a href=&amp;quot;https://www.verywell.com/what-is-resistance-training-3496094&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;20&amp;quot;&amp;gt;Resistance training&amp;lt;/a&amp;gt; is the key. You can &amp;lt;a href=&amp;quot;https://www.verywell.com/how-to-start-an-exercise-program-to-lose-weight-3495486&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;21&amp;quot;&amp;gt;start a strength training program&amp;lt;/a&amp;gt; that includes weight lifting or body weight exercises to build muscle and improve strength.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;If you&amp;amp;#39;re ready to &amp;lt;a href=&amp;quot;https://www.verywell.com/how-to-start-a-weight-loss-program-at-home-3495544&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;22&amp;quot;&amp;gt;begin your own program at home or at the gym&amp;lt;/a&amp;gt;, use these resources to get started. You should also &amp;lt;a href=&amp;quot;https://www.verywell.com/questions-to-ask-your-doctor-about-losing-weight-3495468&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;23&amp;quot;&amp;gt;make sure you are healthy enough for exercise&amp;lt;/a&amp;gt;. Then start slowly to avoid injury or burnout. Before you know it, you&amp;amp;#39;ll build muscle, &amp;lt;a href=&amp;quot;https://www.verywell.com/how-to-change-your-body-composition-3495985&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;24&amp;quot;&amp;gt;improve your body composition&amp;lt;/a&amp;gt;, decrease fat, and improve your body&amp;amp;#39;s fat-free mass.&amp;lt;/p&amp;gt;&amp;lt;ul&amp;gt;&amp;lt;li&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/what-is-resistance-training-3496094&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;25&amp;quot;&amp;gt;How to Start Resistance Training&amp;lt;/a&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/how-to-gain-muscle-part-1-1229820&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;26&amp;quot;&amp;gt;How to Eat and Exercise to Build Muscle&amp;lt;/a&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/easy-weight-loss-workouts-for-beginners-3495986&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;27&amp;quot;&amp;gt;Easy Weight Loss Workouts for Beginners&amp;lt;/a&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;/ul&amp;gt;&amp;lt;p&amp;gt;&amp;lt;em&amp;gt;&amp;lt;sub&amp;gt;*Edited by &amp;lt;a href=&amp;quot;https://www.verywell.com/malia-frey-weight-loss-expert-3494683&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;28&amp;quot;&amp;gt;Malia Frey, Verywell.com Weight Loss Expert&amp;lt;/a&amp;gt;&amp;lt;/sub&amp;gt;&amp;lt;/em&amp;gt;&amp;lt;/p&amp;gt;"^^<http://www.w3.org/2001/XMLSchema#string>
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