What Does 20% Body Fat Look Like on a Man?
What 20% body fat looks like on a man and how to track your progress
Last updated: February 8, 2026
What 20% Body Fat Looks Like
Average build. Soft midsection with no visible abs. Slight love handles. Chest is smooth with no definition.
Body Composition at 20%
Based on a 5'10", 180 lb man:
| Metric | Value |
|---|---|
| Total Weight | 180 lbs (82 kg) |
| Fat Mass | 36 lbs (16.3 kg) |
| Lean Mass | 144 lbs (65.3 kg) |
| Body Fat Percentage | 20% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 144 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,780 |
| Sedentary (desk job) | 2,136 |
| Lightly Active (1-3 days/week) | 2,448 |
| Moderately Active (3-5 days/week) | 2,759 |
| Very Active (6-7 days/week) | 3,071 |
Suggested Macros
Based on moderate activity (2,759 cal/day):
144g
Protein
384g
Carbs
72g
Fat
How Long to Reach 20%
| Starting From | To Change | Est. Weeks | Rate |
|---|---|---|---|
| 15% body fat | 9 lbs | ~24 weeks | 0.25-0.5 lb |
| 25% body fat | 9 lbs | ~12 weeks | 0.5-1 lb |
| 30% body fat | 18 lbs | ~24 weeks | 0.5-1 lb |
Frequently Asked Questions
Can you see abs at 20% body fat?
No. At 20% body fat, abs are not visible on most men. A layer of subcutaneous fat covers the abdominal muscles.
How long does it take to get to 20% body fat?
Starting from 25% body fat, it would take approximately 12 weeks to reach 20% 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 20% body fat?
At 20% body fat, aim for approximately 144g 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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