Does Muscle Weigh More Than Fat?

This question is asked all the time in the health and fitness industry. The general response tends to lean towards muscle weighing more than fat. Truth be told: a pound is a pound, whether it be muscle, fat, or lead weight for that matter. Let us take a closer look at where this misunderstanding comes from. 

First off, we need to look at the percentage of muscle versus fat. Fat is bulkier and lumpier than muscle. On the contrary, muscle is denser than fat. Therefore, if you are carrying an extra five pounds of fat, it is going to take up more space. A person weighing 155lbs with  19% body fat will appear much smaller (and healthier) than a person weighing 155lbs with 35%  body fat. They both weigh the same, yet there is a vast difference in body composition and therefore, appearance. 

The Basal Metabolic Rate is the minimum amount of energy it takes for human function.  Roughly 70% of the calories we take in daily are used to support our BMR. Additionally, skeletal muscle accounts for approximately 40% of our body weight and uses a large amount of energy. On average, one pound of muscle burns 35-50 calories daily at rest, while one pound  of fat only burns 2-3 calories. This statistic speaks volumes…the more muscle we have, the higher our BMR will be, increasing the number of calories used and decreasing body fat in the process. 

If a person only has a small amount of weight to lose, he or she may feel that strength training is NOT helping them reach their goal. In fact, they may have actually gained weight.  However, despite not seeing a positive change in weight, this person may look thinner or more compact. This is due to a higher percentage of lean body mass (muscle, bone, blood volume)  and a lower percentage of body fat. Therefore, even if the scale doesn’t change much, he or she should see and feel a difference in how their clothes fit. Family and friends will hopefully notice as well. 

‘Muscle weighs more than fat’ is therefore an incorrect statement. Instead, this should be re-phrased as ‘muscle is heavier by volume than fat.’ The takeaway message: stop being obsessed with the number on the scale and start thinking more in terms of body composition. A  progressive and systematic strength training plan coupled with an individualized nutrition plan are the keys to looking and feeling better.