What Does 14% Body Fat Look Like on a Woman?
What 14% body fat looks like on a woman and how to track your progress
Last updated: February 8, 2026
Shown: 12% body fat (closest visual reference)
What 14% Body Fat Looks Like
Very lean athletic female physique. Visible ab lines. Defined arms and shoulders. Lean thighs with visible muscle shape. Lean face.
Body Composition at 14%
Based on a 5'5", 150 lb woman:
| Metric | Value |
|---|---|
| Total Weight | 150 lbs (68 kg) |
| Fat Mass | 21 lbs (9.5 kg) |
| Lean Mass | 129 lbs (58.5 kg) |
| Body Fat Percentage | 14% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 129 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,634 |
| Sedentary (desk job) | 1,961 |
| Lightly Active (1-3 days/week) | 2,247 |
| Moderately Active (3-5 days/week) | 2,533 |
| Very Active (6-7 days/week) | 2,819 |
Suggested Macros
Based on moderate activity (2,533 cal/day):
129g
Protein
369g
Carbs
60g
Fat
How Long to Reach 14%
| Starting From | Fat to Lose | Est. Weeks | Rate |
|---|---|---|---|
| 22% body fat | 12 lbs | ~16 weeks | 0.5-1 lb |
| 25% body fat | 16.5 lbs | ~22 weeks | 0.5-1 lb |
| 30% body fat | 24 lbs | ~32 weeks | 0.5-1 lb |
| 35% body fat | 31.5 lbs | ~42 weeks | 0.5-1 lb |
Frequently Asked Questions
Can you see abs at 14% body fat on a woman?
Yes. At 14% body fat, women typically have visible ab definition with muscle lines showing.
How long does it take to get to 14% body fat?
Starting from 30% body fat, it would take approximately 32 weeks to reach 14% at a safe rate of 0.5-1 lb per week. This assumes a consistent caloric deficit and regular exercise.
What should I eat at 14% body fat?
At 14% body fat, aim for approximately 129g 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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