What Does 13% Body Fat Look Like on a Man?
What 13% 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 13% 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 13%
Based on a 5'10", 180 lb man:
| Metric | Value |
|---|---|
| Total Weight | 180 lbs (82 kg) |
| Fat Mass | 23.4 lbs (10.6 kg) |
| Lean Mass | 156.6 lbs (71 kg) |
| Body Fat Percentage | 13% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 156.6 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,904 |
| Sedentary (desk job) | 2,285 |
| Lightly Active (1-3 days/week) | 2,618 |
| Moderately Active (3-5 days/week) | 2,951 |
| Very Active (6-7 days/week) | 3,284 |
Suggested Macros
Based on moderate activity (2,951 cal/day):
157g
Protein
419g
Carbs
72g
Fat
How Long to Reach 13%
| Starting From | Fat to Lose | Est. Weeks | Rate |
|---|---|---|---|
| 15% body fat | 3.6 lbs | ~5 weeks | 0.5-1 lb |
| 20% body fat | 12.6 lbs | ~17 weeks | 0.5-1 lb |
| 25% body fat | 21.6 lbs | ~29 weeks | 0.5-1 lb |
| 30% body fat | 30.6 lbs | ~41 weeks | 0.5-1 lb |
Frequently Asked Questions
What does 13% 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.
Can you see abs at 13% body fat?
Partially. At 13% body fat, upper abs are usually visible, with faint lower ab lines in good lighting.
How long does it take to get to 13% body fat?
Starting from 25% body fat, it would take approximately 29 weeks to reach 13% at a safe rate of 0.5-1 lb per week. This assumes a consistent caloric deficit and regular exercise.
More in Athletes
Related Pages
Track Your Body Fat with FitCommit
AI body scan from your phone camera. Get your body fat percentage in 60 seconds. Free 7-day trial.
Try FitCommit Free