What Does 23% Body Fat Look Like on a Woman?
What 23% body fat looks like on a woman and how to track your progress
Last updated: February 8, 2026
Shown: 22% body fat (closest visual reference)
What 23% 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 23%
Based on a 5'5", 150 lb woman:
| Metric | Value |
|---|---|
| Total Weight | 150 lbs (68 kg) |
| Fat Mass | 34.5 lbs (15.6 kg) |
| Lean Mass | 115.5 lbs (52.4 kg) |
| Body Fat Percentage | 23% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 115.5 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,502 |
| Sedentary (desk job) | 1,802 |
| Lightly Active (1-3 days/week) | 2,065 |
| Moderately Active (3-5 days/week) | 2,328 |
| Very Active (6-7 days/week) | 2,591 |
Suggested Macros
Based on moderate activity (2,328 cal/day):
116g
Protein
331g
Carbs
60g
Fat
How Long to Reach 23%
| Starting From | To Change | Est. Weeks | Rate |
|---|---|---|---|
| 22% body fat | 1.5 lbs | ~4 weeks | 0.25-0.5 lb |
| 25% body fat | 3 lbs | ~4 weeks | 0.5-1 lb |
| 30% body fat | 10.5 lbs | ~14 weeks | 0.5-1 lb |
| 35% body fat | 18 lbs | ~24 weeks | 0.5-1 lb |
Frequently Asked Questions
Is 23% body fat the same for men and women?
No. The same percentage looks and means different things for men and women. 23% 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 23% body fat healthy for a woman?
23% body fat falls in the ACE "Fitness" category for women (21-24%). This is considered a healthy, optimal range for most people.
What does 23% body fat look like on a woman?
Fit, healthy look. Soft but flat stomach. Feminine curves with moderate fat on hips and thighs. Some arm tone. Lean face.
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