What Does 38% Body Fat Look Like on a Woman?
What 38% body fat looks like on a woman and how to track your progress
Last updated: February 8, 2026
Shown: 40% body fat (closest visual reference)
What 38% Body Fat Looks Like
Obese. Large protruding belly. Very wide hips and thighs. Thick love handles. Thick fleshy arms. Very round face with double chin.
Body Composition at 38%
Based on a 5'5", 150 lb woman:
| Metric | Value |
|---|---|
| Total Weight | 150 lbs (68 kg) |
| Fat Mass | 57 lbs (25.9 kg) |
| Lean Mass | 93 lbs (42.2 kg) |
| Body Fat Percentage | 38% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 93 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,282 |
| Sedentary (desk job) | 1,538 |
| Lightly Active (1-3 days/week) | 1,763 |
| Moderately Active (3-5 days/week) | 1,987 |
| Very Active (6-7 days/week) | 2,211 |
Suggested Macros
Based on moderate activity (1,987 cal/day):
93g
Protein
269g
Carbs
60g
Fat
How Long to Reach 38%
| Starting From | To Change | Est. Weeks | Rate |
|---|---|---|---|
| 22% body fat | 24 lbs | ~64 weeks | 0.25-0.5 lb |
| 25% body fat | 19.5 lbs | ~52 weeks | 0.25-0.5 lb |
| 30% body fat | 12 lbs | ~32 weeks | 0.25-0.5 lb |
| 35% body fat | 4.5 lbs | ~12 weeks | 0.25-0.5 lb |
Frequently Asked Questions
Can you see abs at 38% body fat on a woman?
No. At 38% body fat, abs are not visible on most women. This is completely normal and healthy.
How long does it take to get to 38% body fat?
If you are currently at 30% and gaining, reaching 38% would happen over time without intervention. To prevent further gain, a modest caloric deficit of 300-500 calories per day is recommended.
What should I eat at 38% body fat?
At 38% body fat, aim for approximately 93g 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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