When we talk about 20 percent body fat on a man, we’re referring to the proportion of his total body weight that is made up of fat. To visualize what this looks like, imagine a man who has a moderate amount of body fat but is not necessarily lean or overly muscular. Here’s a more detailed description:
At 20 percent body fat, a man will have a noticeable amount of fat, but it won’t be excessive. This fat might be distributed across various parts of his body, including his abdomen, chest, love handles, and thighs. His abs, a primary indicator of leanness for many people, will typically not be visible at this level. Instead, the abdominal area might appear slightly soft or rounded. There might be a small amount of fat that can be pinched, especially around the love handles or lower abdomen.
While the man won’t have the defined look that comes with lower body fat percentages, he won’t appear overweight either. He will likely have some muscle definition, especially in the arms and legs, but this will be obscured somewhat by the layer of fat. Muscular outlines like biceps, triceps, or thigh muscles might be visible, but they won’t be sharply defined.
A man at 20 percent body fat is somewhere in the middle of the fitness spectrum. He’s not out of shape, but he’s also not in peak physical condition. For many men, 20 percent body fat is a transitional phase on their fitness journey, either moving towards a leaner physique or possibly coming from a leaner state and gaining some weight.
In everyday scenarios, this could resemble the average man you see who might be active and plays sports occasionally, but doesn’t necessarily follow a strict diet or exercise regimen. If your goal is to achieve visible six-pack abs, you’d typically aim for a body fat percentage lower than this.