How Long to Go from 25% to 18% Body Fat (Male)
How long does it take a man to go from 25% to 18% body fat? See timelines for all 6 deficit levels, calorie targets, weekly projections, and the recommended approach.
Last updated: February 15, 2026
Transition Overview
Starting Body Fat
25%
Target Body Fat
18%
Fat to Lose
12.6 lbs
Difficulty
Recommended Approach
20% Moderate Deficit
What Changes Visually
Noticeable fat around the waist and midsection. Love handles present. Muscle definition mostly hidden. Typical average male physique.
Flat stomach but limited ab visibility. Muscle shape visible in arms and shoulders. Healthy, fit appearance without sharp definition.
Timeline by Deficit Level
How long it takes to go from 25% to 18% body fat at each deficit level. The recommended deficit is highlighted.
| Deficit | Difficulty | Weeks | Daily Calories | Weekly Loss |
|---|---|---|---|---|
| 15% Gentle | Easy | ~16 | 2,230 | 0.79 lbs |
| 20% ModerateRecommended | Easy | ~12 | 2,099 | 1.05 lbs |
| 25% Effective | Moderate | ~10 | 1,968 | 1.31 lbs |
| 30% Fast | Hard | ~8 | 1,837 | 1.57 lbs |
| 35% Intense | Very Hard | ~7 | 1,706 | 1.84 lbs |
| 40% Extreme | Extreme | ~6 | 1,574 | 2.1 lbs |
Best Approach
A 7 percentage point drop is a standard cutting phase. Start at a 20% deficit (Moderate) for 8 weeks. If progress stalls, increase to 25% (Effective) for the remaining weeks. Take a 1-week diet break at the halfway point to maintain metabolic rate and adherence.
Weekly Projections (20% Moderate Deficit)
| Week | Weight | Body Fat % | Fat Mass | Lean Mass |
|---|---|---|---|---|
| Start | 180 lbs | 25% | 45 lbs | 135 lbs |
| Week 2 | 177.9 lbs | 24.3% | 43.2 lbs | 134.7 lbs |
| Week 4 | 175.8 lbs | 23.6% | 41.4 lbs | 134.4 lbs |
| Week 6 | 173.7 lbs | 22.8% | 39.7 lbs | 134.1 lbs |
| Week 8 | 171.6 lbs | 22.1% | 37.9 lbs | 133.7 lbs |
| Week 10 | 169.5 lbs | 21.3% | 36.1 lbs | 133.4 lbs |
| Week 12 | 167.5 lbs | 20.5% | 34.3 lbs | 133.1 lbs |
Muscle Retention Strategy
Protein at 1g per lb lean mass is non-negotiable. Maintain heavy compound lifts (squat, bench, deadlift, overhead press) and keep training volume at 80-90% of your peak. Accept that some isolation work may need to decrease. Prioritize sleep (7-9 hours) since recovery capacity drops during a deficit.
Frequently Asked Questions
Will I lose muscle going from 25% to 18% body fat?
Some muscle loss is expected over a longer cut, but it can be minimized with high protein intake, consistent training, and scheduled diet breaks. Expect to lose 1-2 lbs of lean mass over the full phase.
Should I use a more aggressive deficit to get there faster?
No. Aggressive deficits (30%+) should only be used for 4-6 weeks at a time. For a transformation of this size, a moderate deficit with diet breaks produces better long-term results with less muscle loss and less risk of burnout.
What will I look like at 18% body fat?
Check the FitCommit Body Fat Guide for a detailed visual reference and body composition breakdown at 18% body fat.
How many calories should I eat to go from 25% to 18%?
At the recommended 20% deficit, a 5'10", 180 lb man would eat approximately 2099 calories per day. Your exact number depends on your weight, height, and activity level. Use FitCommit to calculate your personal target.
Related Pages
Track Your Body Fat Transition with FitCommit
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Try FitCommit FreeRelated Guides
Body Fat Guide
Visual reference for every body fat percentage (0-100%) for men and women
Cutting Guide
6 deficit levels with timelines and calorie targets for fat loss phases
Bulking Guide
3 surplus levels with timelines and calorie targets for muscle gain phases
Weight Loss Timeline
Exact timelines for losing 5, 10, 20, 50, or 100 pounds at different deficit levels
Calorie Guide
Understand deficit and surplus percentages with TDEE calculations