What Does 21% Body Fat Look Like on a Man?
What 21% body fat looks like on a man and how to track your progress
Last updated: February 8, 2026
Shown: 20% body fat (closest visual reference)
What 21% Body Fat Looks Like
Noticeable softness around midsection. Love handles present. Chest soft. Arms have no visible definition. Face slightly fuller.
Body Composition at 21%
Based on a 5'10", 180 lb man:
| Metric | Value |
|---|---|
| Total Weight | 180 lbs (82 kg) |
| Fat Mass | 37.8 lbs (17.1 kg) |
| Lean Mass | 142.2 lbs (64.5 kg) |
| Body Fat Percentage | 21% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 142.2 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,763 |
| Sedentary (desk job) | 2,116 |
| Lightly Active (1-3 days/week) | 2,424 |
| Moderately Active (3-5 days/week) | 2,733 |
| Very Active (6-7 days/week) | 3,041 |
Suggested Macros
Based on moderate activity (2,733 cal/day):
142g
Protein
379g
Carbs
72g
Fat
How Long to Reach 21%
| Starting From | To Change | Est. Weeks | Rate |
|---|---|---|---|
| 15% body fat | 10.8 lbs | ~29 weeks | 0.25-0.5 lb |
| 20% body fat | 1.8 lbs | ~5 weeks | 0.25-0.5 lb |
| 25% body fat | 7.2 lbs | ~10 weeks | 0.5-1 lb |
| 30% body fat | 16.2 lbs | ~22 weeks | 0.5-1 lb |
Frequently Asked Questions
How long does it take to get to 21% body fat?
Starting from 25% body fat, it would take approximately 10 weeks to reach 21% 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 21% body fat?
At 21% body fat, aim for approximately 142g 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.
Is 21% body fat the same for men and women?
No. The same percentage looks and means different things for men and women. 21% body fat on a man falls in the "Average" category, while on a woman it falls in the "Fitness" category. Women carry more essential fat for reproductive and hormonal function.
More in Average
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