What Does 16% Body Fat Look Like on a Woman?
What 16% body fat looks like on a woman and how to track your progress
Last updated: February 8, 2026
What 16% 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 16%
Based on a 5'5", 150 lb woman:
| Metric | Value |
|---|---|
| Total Weight | 150 lbs (68 kg) |
| Fat Mass | 24 lbs (10.9 kg) |
| Lean Mass | 126 lbs (57.2 kg) |
| Body Fat Percentage | 16% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 126 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,606 |
| Sedentary (desk job) | 1,927 |
| Lightly Active (1-3 days/week) | 2,208 |
| Moderately Active (3-5 days/week) | 2,489 |
| Very Active (6-7 days/week) | 2,770 |
Suggested Macros
Based on moderate activity (2,489 cal/day):
126g
Protein
361g
Carbs
60g
Fat
How Long to Reach 16%
| Starting From | Fat to Lose | Est. Weeks | Rate |
|---|---|---|---|
| 22% body fat | 9 lbs | ~12 weeks | 0.5-1 lb |
| 25% body fat | 13.5 lbs | ~18 weeks | 0.5-1 lb |
| 30% body fat | 21 lbs | ~28 weeks | 0.5-1 lb |
| 35% body fat | 28.5 lbs | ~38 weeks | 0.5-1 lb |
Frequently Asked Questions
What should I eat at 16% body fat?
At 16% body fat, aim for approximately 126g 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 16% body fat the same for men and women?
No. The same percentage looks and means different things for men and women. 16% body fat on a man falls in the "Fitness" category, while on a woman it falls in the "Athletes" category. Women carry more essential fat for reproductive and hormonal function.
Is 16% body fat healthy for a woman?
16% body fat falls in the ACE "Athletes" category for women (14-20%). This is considered a healthy, optimal range for most people.
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