What Does 20% Body Fat Look Like on a Woman?
What 20% body fat looks like on a woman and how to track your progress
Last updated: February 8, 2026
What 20% Body Fat Looks Like
Lean and fit. Flat toned stomach. Defined waist creating hourglass shape. Toned arms and thighs. Athletic appearance.
Body Composition at 20%
Based on a 5'5", 150 lb woman:
| Metric | Value |
|---|---|
| Total Weight | 150 lbs (68 kg) |
| Fat Mass | 30 lbs (13.6 kg) |
| Lean Mass | 120 lbs (54.4 kg) |
| Body Fat Percentage | 20% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 120 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,545 |
| Sedentary (desk job) | 1,854 |
| Lightly Active (1-3 days/week) | 2,124 |
| Moderately Active (3-5 days/week) | 2,395 |
| Very Active (6-7 days/week) | 2,665 |
Suggested Macros
Based on moderate activity (2,395 cal/day):
120g
Protein
344g
Carbs
60g
Fat
How Long to Reach 20%
| Starting From | Fat to Lose | Est. Weeks | Rate |
|---|---|---|---|
| 22% body fat | 3 lbs | ~4 weeks | 0.5-1 lb |
| 25% body fat | 7.5 lbs | ~10 weeks | 0.5-1 lb |
| 30% body fat | 15 lbs | ~20 weeks | 0.5-1 lb |
| 35% body fat | 22.5 lbs | ~30 weeks | 0.5-1 lb |
Frequently Asked Questions
Can you see abs at 20% body fat on a woman?
Partially. At 20% body fat, some ab tone is visible, especially the upper abs.
How long does it take to get to 20% body fat?
Starting from 30% body fat, it would take approximately 20 weeks to reach 20% 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 20% body fat?
At 20% body fat, aim for approximately 120g 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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