Does Muscle Burn More Calories?

Feb 21, 2024

In the quest for weight management and overall health, the idea that more muscle mass equates to a higher metabolic rate and increased calorie burn has become a widely accepted belief. However, recent research suggests that the relationship between muscle mass and metabolism may not be as straightforward as once thought 🤔

Let's explore the truth behind this misconception and uncover the surprising benefits of building muscle beyond calorie burn.

The Caloric Burn Conundrum

It's a common belief that muscle tissue is more metabolically active than fat tissue, meaning it burns more calories at rest. While it's true that muscle requires more energy to maintain than fat, the difference in caloric burn between the two is very small. In fact, the majority of calories burned at rest come from basic bodily functions like breathing, circulation, digestion, and maintaining body temperature, rather than muscle activity alone.

⚠️ And that's one reason why I never suggest wrecking yourself in workouts just to burn calories. You burn more calories just living and breathing compared to a single workout. If you're trying to be in a caloric deficit for weight-loss purposes, then you'll want to focus largely on nutrition.

Comparing Metabolic Demands

To put things into perspective, consider the daily energy expenditures of various bodily organs:

Brain: Despite accounting for only about 2% of total body weight, the brain consumes a staggering 20% of the body's total energy expenditure each day, approximately burning 320 calories per day.
Kidneys: While relatively small in size, the kidneys are metabolic powerhouses, consuming approximately 16% of the body's energy expenditure to filter and regulate fluids, electrolytes, and waste products, approximately burning 200-400 calories per day.
Fat: On average, each pound of fat in the body burns about 2-3 calories per day. Therefore, the total number of calories burned by fat tissue depends on the amount of fat in the body. For example, someone with 20 pounds of fat would burn approximately 40-60 calories per day

Muscle: Skeletal muscle, although metabolically active, contributes less to overall energy expenditure. Each pound of muscle in the body burns about 6 calories per day.

So as you can see, even though muscle does burn slightly more than fat, which is great, it's not as significant of a difference than most of us probably thought, especially when you compare it to your brain and kidneys 🤯

The Role of Insulin Sensitivity: Where The Magic Lies

While muscle mass may not directly correlate with a significant increase in calorie burn, its impact on insulin sensitivity is where its true metabolic magic lies. Insulin sensitivity refers to how effectively your body responds to insulin, the hormone responsible for regulating blood sugar levels. When you have higher muscle mass, your body becomes more efficient at utilizing glucose for energy, leading to improved insulin sensitivity.

The Benefits of Improved Insulin Sensitivity: Why Should You Care?

Better Blood Sugar Control: Enhanced insulin sensitivity allows your body to more effectively regulate blood sugar levels, reducing the risk of insulin resistance, prediabetes, and type 2 diabetes.
Increased Fat Oxidation: Improved insulin sensitivity promotes the use of stored fat for energy, making it easier to maintain a healthy body composition and reduce excess body fat.
Enhanced Energy Levels: Stable blood sugar levels and efficient glucose utilization translate to more consistent energy levels throughout the day, reducing fatigue and enhancing overall vitality.
Reduced Risk of Metabolic Syndrome: Metabolic syndrome is a cluster of conditions, including high blood pressure, elevated blood sugar, excess body fat around the waist, and high cholesterol levels, that significantly increase the risk of heart disease, stroke, and type 2 diabetes. By improving insulin sensitivity, you can mitigate many of these risk factors and safeguard your long-term health.

Getting Started with Resistance Training

If you're new to resistance training, getting started can seem daunting. However, even just two workouts per week can yield significant benefits. At MOVEHAPPY, we offer beginner-friendly strength training workouts that you can follow along with our weekly schedule (click here to start your free 14 day pass). Our approach focuses on proper form and technique, making it accessible to individuals of all fitness levels.

In a Nutshell

While the notion that more muscle equates to a higher metabolic rate may be a misconception, the true value of muscle lies in its ability to enhance insulin sensitivity and promote metabolic health. By focusing on building and preserving muscle mass through strength training and adopting a balanced lifestyle that prioritizes nutritious eating habits and regular physical activity, you can optimize your metabolic function and support long-term health and vitality.

Reference

Herman Pontzer et al. Daily energy expenditure through the human life course.Science 373,808-812(2021).DOI:10.1126/science.abe5017