What Does 22% Body Fat Look Like on a Woman?
What 22% body fat looks like on a woman and how to track your progress
Last updated: February 8, 2026
What 22% Body Fat Looks Like
Fit, healthy look. Soft but flat stomach. Feminine curves with moderate fat on hips and thighs. Some arm tone. Lean face.
Body Composition at 22%
Based on a 5'5", 150 lb woman:
| Metric | Value |
|---|---|
| Total Weight | 150 lbs (68 kg) |
| Fat Mass | 33 lbs (15 kg) |
| Lean Mass | 117 lbs (53.1 kg) |
| Body Fat Percentage | 22% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 117 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,517 |
| Sedentary (desk job) | 1,820 |
| Lightly Active (1-3 days/week) | 2,086 |
| Moderately Active (3-5 days/week) | 2,351 |
| Very Active (6-7 days/week) | 2,617 |
Suggested Macros
Based on moderate activity (2,351 cal/day):
117g
Protein
336g
Carbs
60g
Fat
How Long to Reach 22%
| Starting From | Fat to Lose | Est. Weeks | Rate |
|---|---|---|---|
| 25% body fat | 4.5 lbs | ~6 weeks | 0.5-1 lb |
| 30% body fat | 12 lbs | ~16 weeks | 0.5-1 lb |
| 35% body fat | 19.5 lbs | ~26 weeks | 0.5-1 lb |
Frequently Asked Questions
What should I eat at 22% body fat?
At 22% body fat, aim for approximately 117g 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 22% body fat the same for men and women?
No. The same percentage looks and means different things for men and women. 22% body fat on a man falls in the "Average" category, while on a woman it falls in the "Fitness" category. Women carry more essential fat for reproductive and hormonal function.
Is 22% body fat healthy for a woman?
22% body fat falls in the ACE "Fitness" category for women (21-24%). This is considered a healthy, optimal range for most people.
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