What Does 18% Body Fat Look Like on a Man?
What 18% body fat looks like on a man and how to track your progress
Last updated: February 8, 2026
What 18% Body Fat Looks Like
Average build. Soft midsection with no visible abs. Slight love handles. Chest is smooth with no definition.
Body Composition at 18%
Based on a 5'10", 180 lb man:
| Metric | Value |
|---|---|
| Total Weight | 180 lbs (82 kg) |
| Fat Mass | 32.4 lbs (14.7 kg) |
| Lean Mass | 147.6 lbs (67 kg) |
| Body Fat Percentage | 18% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 147.6 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,817 |
| Sedentary (desk job) | 2,180 |
| Lightly Active (1-3 days/week) | 2,498 |
| Moderately Active (3-5 days/week) | 2,816 |
| Very Active (6-7 days/week) | 3,134 |
Suggested Macros
Based on moderate activity (2,816 cal/day):
148g
Protein
394g
Carbs
72g
Fat
How Long to Reach 18%
| Starting From | To Change | Est. Weeks | Rate |
|---|---|---|---|
| 15% body fat | 5.4 lbs | ~14 weeks | 0.25-0.5 lb |
| 20% body fat | 3.6 lbs | ~5 weeks | 0.5-1 lb |
| 25% body fat | 12.6 lbs | ~17 weeks | 0.5-1 lb |
| 30% body fat | 21.6 lbs | ~29 weeks | 0.5-1 lb |
Frequently Asked Questions
Is 18% body fat healthy for a man?
18% body fat falls in the ACE "Average" category for men (18-24%). This is within the average range and carries low health risk for most people.
What does 18% body fat look like on a man?
Average build. Soft midsection with no visible abs. Slight love handles. Chest is smooth with no definition.
Can you see abs at 18% body fat?
No. At 18% body fat, abs are not visible on most men. A layer of subcutaneous fat covers the abdominal muscles.
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