What Does 36% Body Fat Look Like on a Man?
What 36% body fat looks like on a man and how to track your progress
Last updated: February 8, 2026
Shown: 35% body fat (closest visual reference)
What 36% Body Fat Looks Like
Very obese. Large belly extends over waistband. Chest has significant breast tissue. Arms and legs visibly thick. Round face with prominent double chin.
Body Composition at 36%
Based on a 5'10", 180 lb man:
| Metric | Value |
|---|---|
| Total Weight | 180 lbs (82 kg) |
| Fat Mass | 64.8 lbs (29.4 kg) |
| Lean Mass | 115.2 lbs (52.3 kg) |
| Body Fat Percentage | 36% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 115.2 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,500 |
| Sedentary (desk job) | 1,800 |
| Lightly Active (1-3 days/week) | 2,063 |
| Moderately Active (3-5 days/week) | 2,325 |
| Very Active (6-7 days/week) | 2,588 |
Suggested Macros
Based on moderate activity (2,325 cal/day):
115g
Protein
304g
Carbs
72g
Fat
How Long to Reach 36%
| Starting From | To Change | Est. Weeks | Rate |
|---|---|---|---|
| 15% body fat | 37.8 lbs | ~101 weeks | 0.25-0.5 lb |
| 20% body fat | 28.8 lbs | ~77 weeks | 0.25-0.5 lb |
| 25% body fat | 19.8 lbs | ~53 weeks | 0.25-0.5 lb |
| 30% body fat | 10.8 lbs | ~29 weeks | 0.25-0.5 lb |
Frequently Asked Questions
Is 36% body fat healthy for a man?
36% 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 36% body fat look like on a man?
Very obese. Large belly extends over waistband. Chest has significant breast tissue. Arms and legs visibly thick. Round face with prominent double chin.
Can you see abs at 36% body fat?
No. At 36% body fat, abs are not visible on most men. A layer of subcutaneous fat covers the abdominal muscles.
More in Obese
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