If you’ve been to the gym or into your fitness for a while, you’d be familiar with the mantra: “Muscle burns more calories than fat.” This belief often leads to the idea that increasing muscle mass can turn your body into a calorie-burning furnace, making achieving that coveted “cut” look easier. But how much does muscle really affect metabolism?

Understanding Metabolism

Metabolism encompasses all the chemical processes your body uses to maintain life, including converting food into energy, building and repairing tissues, and managing waste products. Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform these basic functions at rest. Several factors influence BMR, including age, sex, genetics, and body composition.

Muscle vs. Fat: The Calorie-Burning Debate

Muscle tissue is more metabolically active than fat tissue. This means that muscle burns more calories at rest than fat. Estimates suggest that each kilogram of muscle burns about 14-16 calories daily, whereas each kilogram of fat burns roughly 4-6 calories daily. While this difference might sound significant, let’s put it into perspective:

Adding 5 kilograms of muscle would increase your daily caloric expenditure by approximately 65-75 calories. In contrast, a brisk 30-minute walk can burn about 150-200 calories, depending on your weight and pace. While muscle does burn more calories than fat, the overall impact on metabolism might not be as dramatic as some people believe.

The Real Benefits of Building Muscle

Despite the modest impact on resting metabolic rate, there are compelling reasons to prioritise muscle mass, especially as we age:

Improved Body Composition: Muscle mass contributes to a leaner physique and better body composition. Even if the caloric burn isn’t massive, the aesthetic and health benefits are substantial.

Increased Strength and Functional Capacity: Maintaining and building muscle enhances strength, making everyday activities easier and reducing the risk of injury.

Enhanced Insulin Sensitivity: More muscle mass can improve insulin sensitivity, which helps regulate blood sugar levels and reduces the risk of type 2 diabetes.

Long-Term Weight Management: While muscle might not turn you into a calorie furnace, it does play a role in long-term weight management. Muscle mass helps maintain a higher metabolic rate as you age, offsetting the natural decline in metabolism.

Strength Training for Health and Longevity

Strength training is crucial not only for those aiming for aesthetic goals but also for overall health and longevity. Here’s why:

Preservation of Muscle Mass: As we age, we naturally lose muscle mass—a condition known as sarcopenia. Strength training helps combat this loss, maintaining strength and functionality.

Bone Health: Weight-bearing exercises increase bone density, reducing the risk of osteoporosis and fractures.

Mental Health: Regular strength training has been shown to reduce symptoms of anxiety and depression, improving overall well-being.

Practical Takeaways

Incorporate Regular Strength Training: Aim for at least two to three weekly strength training sessions, focusing on all major muscle groups.

Combine with Cardiovascular Exercise: While strength training is vital, don’t neglect cardiovascular exercise for overall heart health and additional calorie burn.

Balance Your Diet: Fuel your muscles with a balanced diet rich in protein, healthy fats, and complex carbohydrates to support muscle growth and recovery.

Adding muscle positively affects metabolism, but it’s not a magic bullet for weight loss. The real benefits of building muscle lie in improved body composition, increased strength, enhanced insulin sensitivity, and long-term health. Prioritising strength training as part of a holistic fitness routine will yield the best results for your metabolism and overall well-being.

Building muscle is a worthwhile investment—actually, it is a must—for your health and longevity. Plus, who wouldn’t enjoy the feeling of being stronger and more capable in everyday life? The simple fact is you’ll never hear of a 70-year-old complaining they have too much muscle—that never happens. But what does happen is that those 70-year-olds with good muscle mass are much healthier, more mobile, and enjoy a much better quality of life.