Muscle vs. Fat Myths Debunked

Have you ever heard the phrase: muscle weighs more than fat? When I originally heard this I was confused. Five pounds of muscle weighs more than five pounds of fat? Don't they both weigh five pounds? Today we are clearing up all of the misconceptions about muscle and fat. 


Spoiler alert: muscle does not weigh more than fat. Muscle is denser than fat. While muscle is about 18% denser than fat, it has a lower volume and occupies less space than fat does. Muscle takes up approximately four-fifths less space than fat does. 

In the picture above, you can see that although the muscle and fat are both five pounds, the fat takes up more space on the scale. Muscle is denser, therefore more compact. If you wanted to have the same sized portion of muscle and fat, the muscle would weigh more due to the higher density. 

Above is a diagram of a fat cell, notice how large the cells are when you zoom in. 

Compare the fat cell to a muscle cell, and you will notice how much more compact muscle is in the body. 

Muscle is also more metabolically active than fat, which means your metabolism will be higher when you have more muscle. One pound of resting muscle can burn anywhere from 10 to 20 calories, while one pound of fat burns less than five! A good way to burn more calories throughout the day would be to add more muscle to your frame! Not only is muscle good for your metabolism, it also helps improve balance and mobility. Insulin sensitivity, blood glucose control, stability, and endurance also improve when you have more muscle. 

Generally speaking, when people start lifting weights, some are concerned that the number on the scale goes up. This is not a bad thing, you are gaining muscle! It is best to judge fitness goals on how you look and feel. The number on the scale is just a number!


Until next time,
Andrea