What Does 26% Body Fat Look Like on a Woman?
What 26% 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 26% 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 26%
Based on a 5'5", 150 lb woman:
| Metric | Value |
|---|---|
| Total Weight | 150 lbs (68 kg) |
| Fat Mass | 39 lbs (17.7 kg) |
| Lean Mass | 111 lbs (50.3 kg) |
| Body Fat Percentage | 26% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 111 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,456 |
| Sedentary (desk job) | 1,747 |
| Lightly Active (1-3 days/week) | 2,002 |
| Moderately Active (3-5 days/week) | 2,257 |
| Very Active (6-7 days/week) | 2,512 |
Suggested Macros
Based on moderate activity (2,257 cal/day):
111g
Protein
318g
Carbs
60g
Fat
How Long to Reach 26%
| Starting From | To Change | Est. Weeks | Rate |
|---|---|---|---|
| 22% body fat | 6 lbs | ~16 weeks | 0.25-0.5 lb |
| 25% body fat | 1.5 lbs | ~4 weeks | 0.25-0.5 lb |
| 30% body fat | 6 lbs | ~8 weeks | 0.5-1 lb |
| 35% body fat | 13.5 lbs | ~18 weeks | 0.5-1 lb |
Frequently Asked Questions
Can you see abs at 26% body fat on a woman?
No. At 26% body fat, abs are not visible on most women. This is completely normal and healthy.
How long does it take to get to 26% body fat?
Starting from 30% body fat, it would take approximately 8 weeks to reach 26% 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 26% body fat?
At 26% body fat, aim for approximately 111g 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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