Dominic Stone
Muscle burns more calories than fat, but it's not a miracle fat-burner. Muscle is more metabolically active than fat, so building muscle mass through strength training increases 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 can also burn extra calories for up to 72 hours after your workout, known as afterburn.
| Characteristics | Values |
|---|---|
| Muscle burns more calories than fat | True |
| Muscle is more metabolically active than fat | True |
| Muscle burns fat | True |
| Muscle helps with weight loss | True |
| Muscle doesn't burn fat directly | True |
| Muscle mass increases calorie burn | True |
| Muscle mass prevents the loss of lean body mass from weight loss and/or aging | True |
| Muscle mass strengthens bones and connective tissue | True |
| Muscle mass improves coordination and balance | True |
| Muscle mass may help prevent injuries | True |
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What You'll Learn
Muscle burns more calories than fat
The metabolic rate of muscle tissue has been estimated to range between 4.5 to 7.0 calories per pound of body weight per day. Muscle tissue contributes approximately 20% of your total daily calories burned versus 5% for fat tissue (for individuals with about 20% body fat).
Building muscle by strength training increases your calorie burn to help you burn fat. 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.
Most experts recommend a combination of diet and exercise in order to lose weight. Cardio exercise is recommended to help burn calories more quickly, but resistance training or weightlifting is also recommended in order to build muscle mass and help prevent the loss of muscle along with fat.
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Muscle burns 4.5 to 7.0 calories per pound of body weight per day
It is a longstanding myth that if you put on 5 pounds of muscle, you could burn an extra 250 calories a day at rest (i.e. one pound of muscle burns 50 calories). However, this is not the miracle fat-burner that many might hope it to be.
To build muscle mass, it is recommended to do resistance training or weightlifting. Cardio training is also recommended as it helps burn calories more quickly, and those who do cardio training will lose less muscle than those who diet alone as long as the total calorie loss is equal.
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Muscle doesn't burn fat directly
Muscle is one of the most abundant tissues in the body, and it can burn a substantial number of calories when put to work. For example, men who ran on a treadmill burned nearly 9.5 calories per minute. By comparison, one pound of resting muscle burns only about 50 calories per day. Researchers at the University of New Mexico estimate that muscle tissue contributes approximately 20% of your total daily calories burned versus 5% for fat tissue (for individuals with about 20% body fat).
Strength training is important for almost any fitness goal, whether you want to lose fat, gain muscle, or just get in better condition. It also helps to prevent the loss of lean body mass from weight loss and/or aging, and it strengthens bones and connective tissue along with muscles.
Most experts recommend a combination of diet and exercise in order to lose weight. Cardio exercise is recommended to help burn calories more quickly, and resistance training or weightlifting is recommended to build muscle mass and help prevent the loss of muscle along with fat.
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Muscle burns extra calories for up to 72 hours after your workout
Muscle is more metabolically active than fat, meaning it burns more calories. 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.
Research from the University of New Mexico estimates that muscle tissue contributes approximately 20% of your total daily calories burned versus 5% for fat tissue (for individuals with about 20% body fat).
To build muscle mass, it is recommended to do resistance training or weightlifting. According to the Office of Disease Prevention and Health Promotion, adults should get at least 150 to 300 minutes of moderate-intensity exercise and at least two days of resistance training every week.
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Cardio training helps you lose less muscle than dieting alone
Muscle is one of the most abundant tissues in the body and burns a substantial number of calories when put to work. For example, men who ran on a treadmill burned nearly 9.5 calories per minute. Muscle is more metabolically active than fat and burns more calories at the same body weight than if you had less muscle mass.
Combining a balanced diet and a physical activity plan can help in your long-term weight maintenance success. Both cardio and weightlifting sessions can help you manage your weight and body composition. A HIIT session can help you burn more calories in fewer minutes. Adding a balanced diet also helps you maintain your results and promotes overall health.
However, it is important to note that resistance and high-intensity interval training can help you lose weight while maintaining muscle mass and boosting metabolism. A 2022 study in adults with obesity found that those who did both cardio and resistance training preserved more muscle mass than those who did only cardio.
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Frequently asked questions
Muscle burns 4.5 to 7.0 calories per pound of body weight per day.
Yes, muscle is more metabolically active than fat.
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.
You can build muscle mass by doing strength training or resistance training.
According to the Office of Disease Prevention and Health Promotion, adults should get at least 150 to 300 minutes of moderate-intensity exercise and at least two days of resistance training every week.
