18% Body Fat — Men Average / Healthy

Abs not visible but stomach relatively flat. Some muscle definition in shoulders and arms. Healthy range with lower health risks.

Appearance

Abs not visible but stomach relatively flat. Some muscle definition in shoulders and arms. Healthy range with lower health risks.

⚡ Average to slightly above. Generally healthy but could benefit from improved fitness and nutrition.

Start with a 300-500 calorie deficit. Prioritize protein and vegetables. Reduce processed foods and sugary drinks.

Start with 3x/week full-body strength training. Walk 8-10K steps daily. Add 1-2 cardio sessions.

8-20 weeks depending on starting point. Use our Goal Timeline Calculator for a personalized plan.