What Does 38% Body Fat Look Like on a Man?
What 38% body fat looks like on a man and how to track your progress
Last updated: February 8, 2026
Shown: 40% body fat (closest visual reference)
What 38% 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 38%
Based on a 5'10", 180 lb man:
| Metric | Value |
|---|---|
| Total Weight | 180 lbs (82 kg) |
| Fat Mass | 68.4 lbs (31 kg) |
| Lean Mass | 111.6 lbs (50.6 kg) |
| Body Fat Percentage | 38% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 111.6 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,463 |
| Sedentary (desk job) | 1,756 |
| Lightly Active (1-3 days/week) | 2,012 |
| Moderately Active (3-5 days/week) | 2,268 |
| Very Active (6-7 days/week) | 2,524 |
Suggested Macros
Based on moderate activity (2,268 cal/day):
112g
Protein
293g
Carbs
72g
Fat
How Long to Reach 38%
| Starting From | To Change | Est. Weeks | Rate |
|---|---|---|---|
| 15% body fat | 41.4 lbs | ~110 weeks | 0.25-0.5 lb |
| 20% body fat | 32.4 lbs | ~86 weeks | 0.25-0.5 lb |
| 25% body fat | 23.4 lbs | ~62 weeks | 0.25-0.5 lb |
| 30% body fat | 14.4 lbs | ~38 weeks | 0.25-0.5 lb |
Frequently Asked Questions
Can you see abs at 38% body fat?
No. At 38% 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 38% body fat?
If you are currently at 25% and gaining, reaching 38% would happen over time without intervention. To prevent further gain, a modest caloric deficit of 300-500 calories per day is recommended.
What should I eat at 38% body fat?
At 38% body fat, aim for approximately 112g of protein daily (1g per pound of lean mass). Fill remaining calories with a balance of carbohydrates and healthy fats based on your activity level and goals.
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