What Does 23% Body Fat Look Like on a Man?
What 23% body fat looks like on a man and how to track your progress
Last updated: February 8, 2026
Shown: 22% body fat (closest visual reference)
What 23% Body Fat Looks Like
Noticeable softness around midsection. Love handles present. Chest soft. Arms have no visible definition. Face slightly fuller.
Body Composition at 23%
Based on a 5'10", 180 lb man:
| Metric | Value |
|---|---|
| Total Weight | 180 lbs (82 kg) |
| Fat Mass | 41.4 lbs (18.8 kg) |
| Lean Mass | 138.6 lbs (62.9 kg) |
| Body Fat Percentage | 23% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 138.6 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,729 |
| Sedentary (desk job) | 2,075 |
| Lightly Active (1-3 days/week) | 2,377 |
| Moderately Active (3-5 days/week) | 2,680 |
| Very Active (6-7 days/week) | 2,983 |
Suggested Macros
Based on moderate activity (2,680 cal/day):
139g
Protein
369g
Carbs
72g
Fat
How Long to Reach 23%
| Starting From | To Change | Est. Weeks | Rate |
|---|---|---|---|
| 15% body fat | 14.4 lbs | ~38 weeks | 0.25-0.5 lb |
| 20% body fat | 5.4 lbs | ~14 weeks | 0.25-0.5 lb |
| 25% body fat | 3.6 lbs | ~5 weeks | 0.5-1 lb |
| 30% body fat | 12.6 lbs | ~17 weeks | 0.5-1 lb |
Frequently Asked Questions
Is 23% body fat the same for men and women?
No. The same percentage looks and means different things for men and women. 23% 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.
Is 23% body fat healthy for a man?
23% 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 23% body fat look like on a man?
Noticeable softness around midsection. Love handles present. Chest soft. Arms have no visible definition. Face slightly fuller.
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