Lift your bottom lip to touch the very bottom of your top front teeth. Blow air through this contact point without voicing.

Americans pronounce formats as FOR-mats (/ˈfɔrˌmæts/). Stress falls on the first syllable — keep everything else short and quick. You'll hear it in sentences like "She practiced past exam questions to prepare for test formats" or "I prefer interactive classes over traditional lecture formats personally" — more examples below.
Record yourself saying "formats" and play it back. The mic stays on your device — nothing's uploaded.
2 syllables, 6 sounds. Tap a syllable to jump to its row, then explore each sound's mouth shape and how it's made.
Press your lips together. Air flows through your nose. Vocal cords vibrate.

Drop the jaw noticeably. Keep the body of the tongue low and forward, and don't let the back of the tongue raise toward the soft palate. Pull the lip corners back slightly, almost a starting smile.

Touch the tip or front edge of your tongue to the roof of your mouth just behind your teeth. Keep your jaw relaxed. Stop the air, then release with a puff.

Place your tongue tip near the roof of your mouth behind your top teeth. Push air through the narrow gap. No voicing.

Click any sentence to see the full breakdown — every link, every reduction, every flap-T.
The textbook way isn't wrong — it's just not how anyone actually says it.
Stress falls on the first syllable, not the others. Stretch FOR — keep everything else short and quick.
Americans use a relaxed retroflex R — the tongue curls back rather than rolling. The R is one continuous sound with the vowel before it, not two separate sounds.