What Does 30% Body Fat Look Like on a Woman?
What 30% 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 30% 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 30%
Based on a 5'5", 150 lb woman:
| Metric | Value |
|---|---|
| Total Weight | 150 lbs (68 kg) |
| Fat Mass | 45 lbs (20.4 kg) |
| Lean Mass | 105 lbs (47.6 kg) |
| Body Fat Percentage | 30% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 105 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,398 |
| Sedentary (desk job) | 1,678 |
| Lightly Active (1-3 days/week) | 1,922 |
| Moderately Active (3-5 days/week) | 2,167 |
| Very Active (6-7 days/week) | 2,412 |
Suggested Macros
Based on moderate activity (2,167 cal/day):
105g
Protein
302g
Carbs
60g
Fat
How Long to Reach 30%
| Starting From | To Change | Est. Weeks | Rate |
|---|---|---|---|
| 22% body fat | 12 lbs | ~32 weeks | 0.25-0.5 lb |
| 25% body fat | 7.5 lbs | ~20 weeks | 0.25-0.5 lb |
| 35% body fat | 7.5 lbs | ~10 weeks | 0.5-1 lb |
Frequently Asked Questions
Is 30% body fat healthy for a woman?
30% 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 30% 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.
Can you see abs at 30% body fat on a woman?
No. At 30% body fat, abs are not visible on most women. This is completely normal and healthy.
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