Does Increasing Muscle Mass Really Burn More Calories?
- DiscoverPT
- Nov 6, 2023
- 2 min read
Increasing muscle mass doesn't burn as much fat as you think.
One common misconception is that an increase in muscle mass will really burn more calories and increase weight loss. Unfortunately, the research shows that muscle gain hardly helps you lose weight.
Let me give you a few insights into this conclusion.
Fact #1: Average muscle mass gain is 1-1.5 lbs/month
Lean muscle mass is extremely difficult to build. Average individuals just beginning weight training can anticipate 1-1.5 pounds of muscle gain per month. This only applies if your training and nutrition are optimal for muscle gain.
Research is limited in this category but we know that genetic factors play the largest role in determining your muscle growing potential. There are some athletes who are able to gain upwards of 20-30 pounds of muscle per year and others who are "hard gainers" and may only muster a pound or two.
"Newbies" have the greatest potential for muscle growth and can expect the largest muscle gains. These gains unfortunately taper off the longer you train.
Fact #2 - 1 lb increase muscle mass burns 6 calories/day
That's right, a 1 pound increase in muscle mass will only increase your energy expenditure by 6 calories per day. If you gain 10 pounds of muscle in 1 year, you can expect to require only 60 more calories per day.
"Muscle has a low metabolic rate compared to other metabolic tissues at rest. It is estimated that sedentary muscle mass burns about 6 kcals per pound/day or 0.25 calories an hour per pound"
- National Council on Strength and Fitness (NCSF)
Fact #3 - Gaining muscle should not be your sole focus
Hypertrophy and strengthening training are vital in ensuring your vitality. They are highly advisable in those looking to increase longevity or improve physique.
However, increasing lean muscle mass will not greatly expedite metabolism.
Check out my article: Exercise Prescription for a Long Life
Fact #4 - A blended model is best
The American College of Sports Medicine (ACSM) is the gold standard in general fitness recommendations and states that individuals can greatly reduce all-cause mortality by performing cardiovascular training 150 mins/week at moderate intensity and strength training 2 time per week.
If you are looking to increase muscle size and reduce fat, incorporate strength training with cardiovascular training.
Fat loss is only achieved by reducing caloric expenditure below your basal metabolic rate (BMR). There are 1 of 3 ways to do this.
Reduce your calorie intake below BMR
Increase activity level so that you burn more calories below BMR
Reduce caloric intake AND increase activity below BMR.
Number 3 is typically the most effective and causes less stress to your body.
Use this to calculate your BMR:
Fact #5 - Genetics
Ultimately, you should not worry about your genetic potential. As long as you are consistent, train optimally, eat correctly, and sleep adequately, you will see marked changes in your physique.
References
Influence of resistance training load on measures of skeletal muscle hypertrophy and improvements in maximal strength and neuromuscular task performance: A systematic review and meta-analysis
Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis
https://www.ncsf.org/pdf/ceu/a_pound_of_muscle_burns_30-50_kcal_a_day_really.pdf
https://www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/lists/guidelines-resources/chronic-disease-and-special-populations#:~:text=ACSM%20and%20CDC%20recommendations%20state,on%20three%20days%20per%20week.
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