What Does 25% Body Fat Look Like on a Man?
What 25% body fat looks like on a man and how to track your progress
Last updated: February 8, 2026
What 25% Body Fat Looks Like
Soft, prominent belly. Pronounced love handles. Chest soft and rounded. Arms thick with no definition. Fuller face with beginning of double chin.
Body Composition at 25%
Based on a 5'10", 180 lb man:
| Metric | Value |
|---|---|
| Total Weight | 180 lbs (82 kg) |
| Fat Mass | 45 lbs (20.4 kg) |
| Lean Mass | 135 lbs (61.2 kg) |
| Body Fat Percentage | 25% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 135 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,692 |
| Sedentary (desk job) | 2,030 |
| Lightly Active (1-3 days/week) | 2,327 |
| Moderately Active (3-5 days/week) | 2,623 |
| Very Active (6-7 days/week) | 2,919 |
Suggested Macros
Based on moderate activity (2,623 cal/day):
135g
Protein
359g
Carbs
72g
Fat
How Long to Reach 25%
| Starting From | To Change | Est. Weeks | Rate |
|---|---|---|---|
| 15% body fat | 18 lbs | ~48 weeks | 0.25-0.5 lb |
| 20% body fat | 9 lbs | ~24 weeks | 0.25-0.5 lb |
| 30% body fat | 9 lbs | ~12 weeks | 0.5-1 lb |
Frequently Asked Questions
What does 25% body fat look like on a man?
Soft, prominent belly. Pronounced love handles. Chest soft and rounded. Arms thick with no definition. Fuller face with beginning of double chin.
Can you see abs at 25% body fat?
No. At 25% 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 25% body fat?
25% is a common starting point for many men. Focus on consistency with nutrition and training to maintain or improve from here.
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