What Does 25% Body Fat Look Like on a Woman?
What 25% body fat looks like on a woman and how to track your progress
Last updated: February 8, 2026
What 25% Body Fat Looks Like
Average healthy female body. Soft midsection. Moderate fat on hips, thighs, and upper arms. Rounded face. No visible muscle definition.
Body Composition at 25%
Based on a 5'5", 150 lb woman:
| Metric | Value |
|---|---|
| Total Weight | 150 lbs (68 kg) |
| Fat Mass | 37.5 lbs (17 kg) |
| Lean Mass | 112.5 lbs (51 kg) |
| Body Fat Percentage | 25% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 112.5 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,472 |
| Sedentary (desk job) | 1,766 |
| Lightly Active (1-3 days/week) | 2,024 |
| Moderately Active (3-5 days/week) | 2,282 |
| Very Active (6-7 days/week) | 2,539 |
Suggested Macros
Based on moderate activity (2,282 cal/day):
113g
Protein
323g
Carbs
60g
Fat
How Long to Reach 25%
| Starting From | To Change | Est. Weeks | Rate |
|---|---|---|---|
| 22% body fat | 4.5 lbs | ~12 weeks | 0.25-0.5 lb |
| 30% body fat | 7.5 lbs | ~10 weeks | 0.5-1 lb |
| 35% body fat | 15 lbs | ~20 weeks | 0.5-1 lb |
Frequently Asked Questions
What does 25% body fat look like on a woman?
Average healthy female body. Soft midsection. Moderate fat on hips, thighs, and upper arms. Rounded face. No visible muscle definition.
Can you see abs at 25% body fat on a woman?
No. At 25% body fat, abs are not visible on most women. This is completely normal and healthy.
How long does it take to get to 25% body fat?
Starting from 30% body fat, it would take approximately 10 weeks to reach 25% at a safe rate of 0.5-1 lb per week. This assumes a consistent caloric deficit and regular exercise.
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