What Does 28% Body Fat Look Like on a Woman?
What 28% body fat looks like on a woman and how to track your progress
Last updated: February 8, 2026
What 28% 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 28%
Based on a 5'5", 150 lb woman:
| Metric | Value |
|---|---|
| Total Weight | 150 lbs (68 kg) |
| Fat Mass | 42 lbs (19.1 kg) |
| Lean Mass | 108 lbs (49 kg) |
| Body Fat Percentage | 28% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 108 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,428 |
| Sedentary (desk job) | 1,714 |
| Lightly Active (1-3 days/week) | 1,964 |
| Moderately Active (3-5 days/week) | 2,213 |
| Very Active (6-7 days/week) | 2,463 |
Suggested Macros
Based on moderate activity (2,213 cal/day):
108g
Protein
310g
Carbs
60g
Fat
How Long to Reach 28%
| Starting From | To Change | Est. Weeks | Rate |
|---|---|---|---|
| 22% body fat | 9 lbs | ~24 weeks | 0.25-0.5 lb |
| 25% body fat | 4.5 lbs | ~12 weeks | 0.25-0.5 lb |
| 30% body fat | 3 lbs | ~4 weeks | 0.5-1 lb |
| 35% body fat | 10.5 lbs | ~14 weeks | 0.5-1 lb |
Frequently Asked Questions
What should I eat at 28% body fat?
At 28% body fat, aim for approximately 108g 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 28% body fat the same for men and women?
No. The same percentage looks and means different things for men and women. 28% body fat on a man falls in the "Obese" category, while on a woman it falls in the "Average" category. Women carry more essential fat for reproductive and hormonal function.
Is 28% body fat healthy for a woman?
28% body fat falls in the ACE "Average" category for women (25-31%). This is within the average range and carries low health risk for most people.
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