What Does 11% Body Fat Look Like on a Man?
What 11% body fat looks like on a man and how to track your progress
Last updated: February 8, 2026
Shown: 12% body fat (closest visual reference)
What 11% Body Fat Looks Like
Athletic and toned. Visible upper abs, faint lower abs. Some muscle definition on arms and chest. Slim waist.
Body Composition at 11%
Based on a 5'10", 180 lb man:
| Metric | Value |
|---|---|
| Total Weight | 180 lbs (82 kg) |
| Fat Mass | 19.8 lbs (9 kg) |
| Lean Mass | 160.2 lbs (72.7 kg) |
| Body Fat Percentage | 11% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 160.2 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,940 |
| Sedentary (desk job) | 2,328 |
| Lightly Active (1-3 days/week) | 2,668 |
| Moderately Active (3-5 days/week) | 3,007 |
| Very Active (6-7 days/week) | 3,347 |
Suggested Macros
Based on moderate activity (3,007 cal/day):
160g
Protein
430g
Carbs
72g
Fat
How Long to Reach 11%
| Starting From | Fat to Lose | Est. Weeks | Rate |
|---|---|---|---|
| 15% body fat | 7.2 lbs | ~10 weeks | 0.5-1 lb |
| 20% body fat | 16.2 lbs | ~22 weeks | 0.5-1 lb |
| 25% body fat | 25.2 lbs | ~34 weeks | 0.5-1 lb |
| 30% body fat | 34.2 lbs | ~46 weeks | 0.5-1 lb |
Frequently Asked Questions
Is 11% body fat the same for men and women?
No. The same percentage looks and means different things for men and women. 11% 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 11% body fat healthy for a man?
11% body fat falls in the ACE "Athletes" category for men (6-13%). This is considered a healthy, optimal range for most people.
What does 11% body fat look like on a man?
Athletic and toned. Visible upper abs, faint lower abs. Some muscle definition on arms and chest. Slim waist.
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