What Does 10% Body Fat Look Like on a Man?
What 10% body fat looks like on a man and how to track your progress
Last updated: February 8, 2026
Shown: 08% body fat (closest visual reference)
What 10% Body Fat Looks Like
Lean with visible muscle separation. Clear upper and lower abs. Defined arms, chest, and shoulders. Trim waist with no love handles.
Body Composition at 10%
Based on a 5'10", 180 lb man:
| Metric | Value |
|---|---|
| Total Weight | 180 lbs (82 kg) |
| Fat Mass | 18 lbs (8.2 kg) |
| Lean Mass | 162 lbs (73.5 kg) |
| Body Fat Percentage | 10% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 162 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,958 |
| Sedentary (desk job) | 2,350 |
| Lightly Active (1-3 days/week) | 2,692 |
| Moderately Active (3-5 days/week) | 3,035 |
| Very Active (6-7 days/week) | 3,378 |
Suggested Macros
Based on moderate activity (3,035 cal/day):
162g
Protein
435g
Carbs
72g
Fat
How Long to Reach 10%
| Starting From | Fat to Lose | Est. Weeks | Rate |
|---|---|---|---|
| 15% body fat | 9 lbs | ~12 weeks | 0.5-1 lb |
| 20% body fat | 18 lbs | ~24 weeks | 0.5-1 lb |
| 25% body fat | 27 lbs | ~36 weeks | 0.5-1 lb |
| 30% body fat | 36 lbs | ~48 weeks | 0.5-1 lb |
Frequently Asked Questions
What should I eat at 10% body fat?
At 10% body fat, aim for approximately 162g of protein daily (1g per pound of lean mass). Fill remaining calories with a balance of carbohydrates and healthy fats based on your activity level and goals.
Is 10% body fat the same for men and women?
No. The same percentage looks and means different things for men and women. 10% body fat on a man falls in the "Athletes" category, while on a woman it falls in the "Essential Fat" category. Women carry more essential fat for reproductive and hormonal function.
Is 10% body fat healthy for a man?
10% body fat falls in the ACE "Athletes" category for men (6-13%). This is considered a healthy, optimal range for most people.
More in Athletes
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