What Does 18% Body Fat Look Like on a Woman?
What 18% body fat looks like on a woman and how to track your progress
Last updated: February 8, 2026
Shown: 16% body fat (closest visual reference)
What 18% Body Fat Looks Like
Lean and fit. Flat toned stomach. Defined waist creating hourglass shape. Toned arms and thighs. Athletic appearance.
Body Composition at 18%
Based on a 5'5", 150 lb woman:
| Metric | Value |
|---|---|
| Total Weight | 150 lbs (68 kg) |
| Fat Mass | 27 lbs (12.2 kg) |
| Lean Mass | 123 lbs (55.8 kg) |
| Body Fat Percentage | 18% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 123 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,575 |
| Sedentary (desk job) | 1,890 |
| Lightly Active (1-3 days/week) | 2,166 |
| Moderately Active (3-5 days/week) | 2,441 |
| Very Active (6-7 days/week) | 2,717 |
Suggested Macros
Based on moderate activity (2,441 cal/day):
123g
Protein
352g
Carbs
60g
Fat
How Long to Reach 18%
| Starting From | Fat to Lose | Est. Weeks | Rate |
|---|---|---|---|
| 22% body fat | 6 lbs | ~8 weeks | 0.5-1 lb |
| 25% body fat | 10.5 lbs | ~14 weeks | 0.5-1 lb |
| 30% body fat | 18 lbs | ~24 weeks | 0.5-1 lb |
| 35% body fat | 25.5 lbs | ~34 weeks | 0.5-1 lb |
Frequently Asked Questions
Is 18% body fat healthy for a woman?
18% body fat falls in the ACE "Athletes" category for women (14-20%). This is considered a healthy, optimal range for most people.
What does 18% body fat look like on a woman?
Lean and fit. Flat toned stomach. Defined waist creating hourglass shape. Toned arms and thighs. Athletic appearance.
Can you see abs at 18% body fat on a woman?
Partially. At 18% body fat, some ab tone is visible, especially the upper abs.
More in Athletes
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