You’ve probably heard that muscle burns more calories than fat—and that’s true. Muscle is more metabolically active than fat, meaning it consumes more energy even at rest. While it’s not the miracle fat-burner that many might hope for, building muscle does enhance your metabolism, making it easier to maintain a healthy weight. Regular strength training combined with a balanced diet can significantly improve body composition and overall health, aiding in long-term weight management.
How Muscle Boosts Your Calorie Burn
Muscle doesn’t burn fat directly, but having more muscle mass means you burn more calories at the same body weight than if you had less muscle mass. Muscle is metabolically active tissue that requires energy to maintain, whereas fat tissue is not. This means that even when you’re at rest, muscle tissue burns more calories than fat tissue. Building muscle through strength training can increase your overall calorie burn, which helps with fat loss and weight management. Additionally, strength training boosts your metabolism and improves your body’s efficiency in burning calories, further aiding in fat reduction and overall health improvement.
Calorie Burn: How Much Does Each Pound of Muscle Contribute
There is a longstanding myth that says if you put on 5 pounds of muscle (a challenging feat, even for young men), you could burn an extra 250 calories a day at rest (i.e., one pound of muscle burns 50 calories). However, no real studies back up these numbers.
Researchers at the University of New Mexico explain that the metabolic rate of muscle tissue has been loosely estimated to range between 4.5 to 7.0 calories per pound of body weight per day. Based on this, they estimate that muscle tissue contributes approximately 20% of your total daily calories burned, compared to 5% for fat tissue (for individuals with about 20% body fat). They add that the combined energy expenditure of the heart, lungs, kidneys, brain, and liver is substantially more significant than the expenditure of fat and muscle tissue.
Recent studies that confirm these estimates are lacking, and confusion arises because researchers use different methods to test metabolic changes after exercise. Additionally, other factors such as gender, age, fitness level, and activity level affect how many calories you burn. Consequently, there is controversy around how much exercise influences metabolism. Just like target heart rate zones or the number of calories you burn exercising aren’t exact, neither is the estimate of calories burned by muscle tissue.
The Calorie-Burning Benefits of Building Muscle
Building muscle offers more than just aesthetic benefits—it can significantly impact your body’s calorie-burning capabilities. Engaging in strength training not only enhances muscle mass, which burns more calories at rest compared to fat, but also boosts overall metabolism and contributes to long-term weight management. Understanding the calorie-burning benefits of muscle growth can motivate you to incorporate strength training into your fitness routine.
Given this information, you might wonder whether you should continue strength training if you’re trying to lose weight. The short answer is yes. You may not burn an extra 250 calories a day by putting on muscle, but you are still improving other areas in your life such as mood, sleep, and cognitive function while decreasing anxiety and stress. Additionally, you will be less at risk for diseases such as osteoporosis, type 2 diabetes, high blood pressure, and cancer .
Strength training is crucial for losing fat and keeping your body strong and healthy. Maintaining your muscle mass and gaining lean tissue helps prevent weight gain as you age . Strength training also supports independence as we grow older, assisting with daily activities like walking, getting out of bed, cooking, and personal hygiene.
Here’s what else strength training can do:
- burns extra calories for up to 72 hours after your workout—known as afterburn. This effect is especially pronounced with high-intensity strength training;
- changes your body composition, helping shape your body and keep you healthy;
- improves coordination and balance, which may help prevent injuries;
- prevents the loss of lean body mass due to weight loss and/or aging, combating the slowdown in metabolism over time;
- strengthens bones and connective tissue along with muscles, enhancing overall physical resilience;
Incorporating strength training into your fitness routine is essential for boosting metabolism, burning more calories, and achieving long-term weight management. Beyond calorie burn, building muscle improves overall health, enhances physical strength, and contributes to a better quality of life. Embrace the power of muscle growth to maximize your fitness and well-being.
The Last Word on Building Muscle and Burning Calories
Strength training is crucial for achieving various fitness goals, whether you’re aiming to lose fat, build muscle, or improve overall conditioning. This form of exercise enhances muscle mass, which in turn increases your resting metabolic rate, helping you burn more calories even at rest. Additionally, strength training improves bone density, joint health, and overall physical strength, reducing the risk of injuries and osteoporosis. Focusing on the process of getting your body stronger and fitter can be more motivating than fixating on calorie burn, as it leads to visible progress and long-term health benefits. By incorporating regular strength training into your routine, you not only enhance your physical appearance but also boost your mood, energy levels, and overall well-being.