22% Body Fat — Men Above Average

Visible belly fat. Love handles prominent. Face and neck begin showing fat. Health risks begin increasing.

Appearance

Visible belly fat. Love handles prominent. Face and neck begin showing fat. Health risks begin increasing.

⚡ 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.