What Does 11% Body Fat Look Like on a Woman?
What 11% body fat looks like on a woman, who achieves it, and the health trade-offs involved
Last updated: February 8, 2026
Health Notice
11% body fat is at or near the essential fat range for women. While some female athletes reach this level, it often causes menstrual irregularity and should be monitored by a physician.
Shown: 10% body fat (closest visual reference)
What 11% Body Fat Looks Like
Essential fat range. Extremely lean. Visible ab definition. Prominent muscle separation. Very lean face. Often causes menstrual irregularity.
Body Composition at 11%
Based on a 5'5", 150 lb woman:
| Metric | Value |
|---|---|
| Total Weight | 150 lbs (68 kg) |
| Fat Mass | 16.5 lbs (7.5 kg) |
| Lean Mass | 133.5 lbs (60.6 kg) |
| Body Fat Percentage | 11% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 133.5 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,679 |
| Sedentary (desk job) | 2,015 |
| Lightly Active (1-3 days/week) | 2,309 |
| Moderately Active (3-5 days/week) | 2,602 |
| Very Active (6-7 days/week) | 2,896 |
Suggested Macros
Based on moderate activity (2,602 cal/day):
134g
Protein
382g
Carbs
60g
Fat
How Long to Reach 11%
| Starting From | Fat to Lose | Est. Weeks | Rate |
|---|---|---|---|
| 22% body fat | 16.5 lbs | ~22 weeks | 0.5-1 lb |
| 25% body fat | 21 lbs | ~28 weeks | 0.5-1 lb |
| 30% body fat | 28.5 lbs | ~38 weeks | 0.5-1 lb |
| 35% body fat | 36 lbs | ~48 weeks | 0.5-1 lb |
Frequently Asked Questions
Is 11% body fat the same for men and women?
No. The same percentage looks and means different things for men and women. 11% body fat on a man falls in the "Athletes" category, while on a woman it falls in the "Essential Fat" category. Women carry more essential fat for reproductive and hormonal function.
Is 11% body fat healthy for a woman?
11% body fat falls in the ACE "Essential Fat" category for women (10-13%). This level carries elevated health risks and may benefit from medical guidance and a structured fat loss plan.
What does 11% body fat look like on a woman?
Essential fat range. Extremely lean. Visible ab definition. Prominent muscle separation. Very lean face. Often causes menstrual irregularity.
More in Essential Fat
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