What Does 24% Body Fat Look Like on a Woman?
What 24% body fat looks like on a woman and how to track your progress
Last updated: February 8, 2026
Shown: 25% body fat (closest visual reference)
What 24% 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 24%
Based on a 5'5", 150 lb woman:
| Metric | Value |
|---|---|
| Total Weight | 150 lbs (68 kg) |
| Fat Mass | 36 lbs (16.3 kg) |
| Lean Mass | 114 lbs (51.7 kg) |
| Body Fat Percentage | 24% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 114 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,487 |
| Sedentary (desk job) | 1,784 |
| Lightly Active (1-3 days/week) | 2,045 |
| Moderately Active (3-5 days/week) | 2,305 |
| Very Active (6-7 days/week) | 2,565 |
Suggested Macros
Based on moderate activity (2,305 cal/day):
114g
Protein
327g
Carbs
60g
Fat
How Long to Reach 24%
| Starting From | To Change | Est. Weeks | Rate |
|---|---|---|---|
| 22% body fat | 3 lbs | ~8 weeks | 0.25-0.5 lb |
| 25% body fat | 1.5 lbs | ~2 weeks | 0.5-1 lb |
| 30% body fat | 9 lbs | ~12 weeks | 0.5-1 lb |
| 35% body fat | 16.5 lbs | ~22 weeks | 0.5-1 lb |
Frequently Asked Questions
Is 24% body fat healthy for a woman?
24% body fat falls in the ACE "Fitness" category for women (21-24%). This is considered a healthy, optimal range for most people.
What does 24% 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.
Can you see abs at 24% body fat on a woman?
Faintly. At 24% body fat, you might see slight ab tone in good lighting, but no clear definition.
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