What Does 30% Body Fat Look Like on a Man?
What 30% body fat looks like on a man and how to track your progress
Last updated: February 8, 2026
What 30% Body Fat Looks Like
Obese. Large protruding belly. Significant love handles. Chest has visible breast tissue. Thick arms. Very round, full face with double chin.
Body Composition at 30%
Based on a 5'10", 180 lb man:
| Metric | Value |
|---|---|
| Total Weight | 180 lbs (82 kg) |
| Fat Mass | 54 lbs (24.5 kg) |
| Lean Mass | 126 lbs (57.2 kg) |
| Body Fat Percentage | 30% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 126 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,606 |
| Sedentary (desk job) | 1,927 |
| Lightly Active (1-3 days/week) | 2,208 |
| Moderately Active (3-5 days/week) | 2,489 |
| Very Active (6-7 days/week) | 2,770 |
Suggested Macros
Based on moderate activity (2,489 cal/day):
126g
Protein
334g
Carbs
72g
Fat
How Long to Reach 30%
| Starting From | To Change | Est. Weeks | Rate |
|---|---|---|---|
| 15% body fat | 27 lbs | ~72 weeks | 0.25-0.5 lb |
| 20% body fat | 18 lbs | ~48 weeks | 0.25-0.5 lb |
| 25% body fat | 9 lbs | ~24 weeks | 0.25-0.5 lb |
Frequently Asked Questions
Is 30% body fat healthy for a man?
30% body fat falls in the ACE "Obese" category for men (25%+). This is above the average range and carries moderate health risk. Reducing body fat through diet and exercise can improve health markers.
What does 30% body fat look like on a man?
Obese. Large protruding belly. Significant love handles. Chest has visible breast tissue. Thick arms. Very round, full face with double chin.
Can you see abs at 30% body fat?
No. At 30% body fat, abs are not visible on most men. A layer of subcutaneous fat covers the abdominal muscles.
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