What Does 44% Body Fat Look Like on a Woman?
What 44% body fat looks like on a woman and how to track your progress
Last updated: February 8, 2026
Shown: 45% body fat (closest visual reference)
What 44% Body Fat Looks Like
Very obese. Large belly, wide frame. Significant fat on hips, thighs, and arms. Skin folds visible. Round puffy face.
Body Composition at 44%
Based on a 5'5", 150 lb woman:
| Metric | Value |
|---|---|
| Total Weight | 150 lbs (68 kg) |
| Fat Mass | 66 lbs (29.9 kg) |
| Lean Mass | 84 lbs (38.1 kg) |
| Body Fat Percentage | 44% |
Daily Calorie Needs (TDEE)
Estimated using the Katch-McArdle formula based on 84 lbs of lean mass:
| Activity Level | Calories/Day |
|---|---|
| BMR (Basal Metabolic Rate) | 1,193 |
| Sedentary (desk job) | 1,432 |
| Lightly Active (1-3 days/week) | 1,640 |
| Moderately Active (3-5 days/week) | 1,849 |
| Very Active (6-7 days/week) | 2,058 |
Suggested Macros
Based on moderate activity (1,849 cal/day):
84g
Protein
243g
Carbs
60g
Fat
How Long to Reach 44%
| Starting From | To Change | Est. Weeks | Rate |
|---|---|---|---|
| 22% body fat | 33 lbs | ~88 weeks | 0.25-0.5 lb |
| 25% body fat | 28.5 lbs | ~76 weeks | 0.25-0.5 lb |
| 30% body fat | 21 lbs | ~56 weeks | 0.25-0.5 lb |
| 35% body fat | 13.5 lbs | ~36 weeks | 0.25-0.5 lb |
Frequently Asked Questions
Can you see abs at 44% body fat on a woman?
No. At 44% body fat, abs are not visible on most women. This is completely normal and healthy.
How long does it take to get to 44% body fat?
If you are currently at 30% and gaining, reaching 44% 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 44% body fat?
At 44% body fat, aim for approximately 84g 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.
More in Obese
Related Pages
Track Your Body Fat with FitCommit
AI body scan from your phone camera. Get your body fat percentage in 60 seconds. Free 7-day trial.
Try FitCommit Free