What Does 29% Body Fat Look Like on a Woman?
What 29% body fat looks like on a woman and how to track your progress
Last updated: February 8, 2026
Shown: 28% body fat (closest visual reference)
What 29% Body Fat Looks Like
Soft body with noticeable fat on midsection, hips, and thighs. Fuller arms. Round face. Love handles beginning to show.
Body Composition at 29%
Based on a 5'5", 150 lb woman:
| Metric | Value |
|---|---|
| Total Weight | 150 lbs (68 kg) |
| Fat Mass | 43.5 lbs (19.7 kg) |
| Lean Mass | 106.5 lbs (48.3 kg) |
| Body Fat Percentage | 29% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 106.5 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,413 |
| Sedentary (desk job) | 1,696 |
| Lightly Active (1-3 days/week) | 1,943 |
| Moderately Active (3-5 days/week) | 2,190 |
| Very Active (6-7 days/week) | 2,437 |
Suggested Macros
Based on moderate activity (2,190 cal/day):
107g
Protein
306g
Carbs
60g
Fat
How Long to Reach 29%
| Starting From | To Change | Est. Weeks | Rate |
|---|---|---|---|
| 22% body fat | 10.5 lbs | ~28 weeks | 0.25-0.5 lb |
| 25% body fat | 6 lbs | ~16 weeks | 0.25-0.5 lb |
| 30% body fat | 1.5 lbs | ~2 weeks | 0.5-1 lb |
| 35% body fat | 9 lbs | ~12 weeks | 0.5-1 lb |
Frequently Asked Questions
Is 29% body fat the same for men and women?
No. The same percentage looks and means different things for men and women. 29% 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 29% body fat healthy for a woman?
29% 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.
What does 29% body fat look like on a woman?
Soft body with noticeable fat on midsection, hips, and thighs. Fuller arms. Round face. Love handles beginning to show.
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