What Does 24% Body Fat Look Like on a Man?
What 24% body fat looks like on a man and how to track your progress
Last updated: February 8, 2026
Shown: 25% body fat (closest visual reference)
What 24% Body Fat Looks Like
Noticeable softness around midsection. Love handles present. Chest soft. Arms have no visible definition. Face slightly fuller.
Body Composition at 24%
Based on a 5'10", 180 lb man:
| Metric | Value |
|---|---|
| Total Weight | 180 lbs (82 kg) |
| Fat Mass | 43.2 lbs (19.6 kg) |
| Lean Mass | 136.8 lbs (62.1 kg) |
| Body Fat Percentage | 24% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 136.8 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,711 |
| Sedentary (desk job) | 2,053 |
| Lightly Active (1-3 days/week) | 2,353 |
| Moderately Active (3-5 days/week) | 2,652 |
| Very Active (6-7 days/week) | 2,951 |
Suggested Macros
Based on moderate activity (2,652 cal/day):
137g
Protein
364g
Carbs
72g
Fat
How Long to Reach 24%
| Starting From | To Change | Est. Weeks | Rate |
|---|---|---|---|
| 15% body fat | 16.2 lbs | ~43 weeks | 0.25-0.5 lb |
| 20% body fat | 7.2 lbs | ~19 weeks | 0.25-0.5 lb |
| 25% body fat | 1.8 lbs | ~2 weeks | 0.5-1 lb |
| 30% body fat | 10.8 lbs | ~14 weeks | 0.5-1 lb |
Frequently Asked Questions
Is 24% body fat healthy for a man?
24% 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 24% body fat look like on a man?
Noticeable softness around midsection. Love handles present. Chest soft. Arms have no visible definition. Face slightly fuller.
Can you see abs at 24% body fat?
No. At 24% body fat, abs are not visible on most men. A layer of subcutaneous fat covers the abdominal muscles.
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