What Does 40% Body Fat Look Like on a Man?
What 40% body fat looks like on a man and how to track your progress
Last updated: February 8, 2026
What 40% Body Fat Looks Like
Severely obese. Very large protruding belly. Significant fat deposits everywhere. Skin folds visible. Very round face. Limited mobility.
Body Composition at 40%
Based on a 5'10", 180 lb man:
| Metric | Value |
|---|---|
| Total Weight | 180 lbs (82 kg) |
| Fat Mass | 72 lbs (32.7 kg) |
| Lean Mass | 108 lbs (49 kg) |
| Body Fat Percentage | 40% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 108 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,428 |
| Sedentary (desk job) | 1,714 |
| Lightly Active (1-3 days/week) | 1,964 |
| Moderately Active (3-5 days/week) | 2,213 |
| Very Active (6-7 days/week) | 2,463 |
Suggested Macros
Based on moderate activity (2,213 cal/day):
108g
Protein
283g
Carbs
72g
Fat
How Long to Reach 40%
| Starting From | To Change | Est. Weeks | Rate |
|---|---|---|---|
| 15% body fat | 45 lbs | ~120 weeks | 0.25-0.5 lb |
| 20% body fat | 36 lbs | ~96 weeks | 0.25-0.5 lb |
| 25% body fat | 27 lbs | ~72 weeks | 0.25-0.5 lb |
| 30% body fat | 18 lbs | ~48 weeks | 0.25-0.5 lb |
Frequently Asked Questions
What should I eat at 40% body fat?
At 40% body fat, aim for approximately 108g 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.
Is 40% body fat the same for men and women?
No. The same percentage looks and means different things for men and women. 40% body fat on a man falls in the "Obese" category, while on a woman it falls in the "Obese" category. Women carry more essential fat for reproductive and hormonal function.
Is 40% body fat healthy for a man?
40% 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.
More in Obese
Related Pages
Track Your Body Fat with FitCommit
AI body scan from your phone camera. Get your body fat percentage in 60 seconds. Free 7-day trial.
Try FitCommit Free