What Does 14% Body Fat Look Like on a Man?
What 14% body fat looks like on a man and how to track your progress
Last updated: February 8, 2026
Shown: 15% body fat (closest visual reference)
What 14% Body Fat Looks Like
Fit appearance. Faint ab outline in good lighting. Arms show some definition. Slight softness around lower waist.
Body Composition at 14%
Based on a 5'10", 180 lb man:
| Metric | Value |
|---|---|
| Total Weight | 180 lbs (82 kg) |
| Fat Mass | 25.2 lbs (11.4 kg) |
| Lean Mass | 154.8 lbs (70.2 kg) |
| Body Fat Percentage | 14% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 154.8 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,886 |
| Sedentary (desk job) | 2,263 |
| Lightly Active (1-3 days/week) | 2,593 |
| Moderately Active (3-5 days/week) | 2,923 |
| Very Active (6-7 days/week) | 3,253 |
Suggested Macros
Based on moderate activity (2,923 cal/day):
155g
Protein
414g
Carbs
72g
Fat
How Long to Reach 14%
| Starting From | Fat to Lose | Est. Weeks | Rate |
|---|---|---|---|
| 15% body fat | 1.8 lbs | ~2 weeks | 0.5-1 lb |
| 20% body fat | 10.8 lbs | ~14 weeks | 0.5-1 lb |
| 25% body fat | 19.8 lbs | ~26 weeks | 0.5-1 lb |
| 30% body fat | 28.8 lbs | ~38 weeks | 0.5-1 lb |
Frequently Asked Questions
Can you see abs at 14% body fat?
Partially. At 14% body fat, upper abs are usually visible, with faint lower ab lines in good lighting.
How long does it take to get to 14% body fat?
Starting from 25% body fat, it would take approximately 26 weeks to reach 14% at a safe rate of 0.5-1 lb per week. This assumes a consistent caloric deficit and regular exercise.
What should I eat at 14% body fat?
At 14% body fat, aim for approximately 155g 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.
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