How Do Muscle and Fat Affect Weight
“Muscle is a commonly overlooked marker of healthy aging,” Church said. You start losing muscle mass around age 40 or 45. This age-related decline in muscle is known as sarcopenia, one of the biggest reasons many older adults can have trouble doing simple tasks without help.
Does Muscle Weigh More Than Fat? It’s Complicated.
FYI: The number on the scale isn’t always an indicator of overall health.
Lauren Bedosky is a freelance health and fitness writer with more than seven years of experience covering a wide range of topics. She writes for top brands and publications like Nike, Runner’s World, Men’s Health, and Everyday Health.
Updated on February 6, 2023
Medically reviewed by
Suzanne Fisher, RD, is the founding owner of Fisher Nutrition Systems.
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Does fat weigh more than muscle, or does muscle weigh more than fat? While it seems common knowledge that muscle weighs more, that’s not quite right. The answer depends more on the volume of each.
Once you do get to see the doctor, don’t be surprised if you’re rushed out of the exam room before you get all of your questions answered, according to healthcare staffing agency Staff Care. Studies show that 41% of ophthalmologists spend just 9 to 12 minutes with a patient, and 13- to 16-minute appointments are the norm for 40% of cardiologists, 37% of pediatricians, 35% of urologists, 35% of family physicians, 34% of obstetricians and gynecologists and 30% of otolaryngologists.
Consider the trick question: “What weighs more, a pound of feathers or a pound of bricks?” The answer, of course, is neither. A pound is a pound, regardless of the material. However, that pound of feathers will look bigger and fluffier than a compact pound of bricks.
So, while we’re talking about the weight of muscle and fat, the root of the question is really body size and body composition. While it should be said, first and foremost, that body size or weight is not necessarily an indication of health, there is some truth behind the saying that muscle weighs more than fat.
You can be slimmer at a heavier weight than someone lighter, depending on how much non-fat mass (muscle, bones, and organs) you have in proportion to fat mass. Here’s what you need to know.
Does Muscle Actually Weigh More Than Fat?
The short answer: Yes, muscle does weigh more than fat—by volume. The muscle will weigh more if you take a bowl of fat and compare it to a same-sized bowl of muscle.
That’s the simple answer. But much more goes into that question, mainly how your body responds to these two tissues.
Muscle weighs more than fat because it’s denser, said Joel Seedman, Ph.D., neuromuscular physiologist and owner of Advanced Human Performance in Suwanee, Ga. If you hold a fistful of muscle, it will weigh more than a fistful of fat because you technically have more compact tissue in your hand.
The catch: That number on the scale shouldn’t matter here because the benefits of having more muscle tissue in the body outweigh having more fat tissue.
Getty Images – Animation: Alex Sandoval
How Having More Muscle Affects Your Health
Muscle is a star player in keeping your body happy and healthy long-term for several reasons.
For starters, lean muscle mass can help manage blood sugar, keeping Type 2 diabetes at bay. A 2017 study published in PLoS One found a negative association between muscle mass and Type 2 diabetes—specifically, higher muscle mass meant a lower chance of developing the condition.
“The number one consumer of blood sugar in the human body is skeletal muscle,” explained Tim Church, MD, MPH, Ph.D., professor of preventive medicine at Pennington Biomedical Research Center at Louisiana State University. So, the more muscle you have, the greater your potential to stabilize your blood sugar.
As a bonus, the blood sugar-regulating effect is instant and lasts after exercise. So if you do a workout today, your muscles will utilize blood sugar better over the next 72 hours, Church said.
Also, as you age, you’ll want a healthy amount of muscle rather than fat.
“Muscle is a commonly overlooked marker of healthy aging,” Church said. You start losing muscle mass around age 40 or 45. This age-related decline in muscle is known as sarcopenia, one of the biggest reasons many older adults can have trouble doing simple tasks without help.
“You can’t put your jacket on, push yourself off the toilet, and get yourself off the ground after you fall,” Church said. “It all comes down to strength and muscle mass.”
Even better news is that muscle can help you maintain a healthy weight by raising your basal metabolic rate or the number of calories you burn at rest. Exactly how many extra calories you’ll burn by adding muscle is unclear.
“That number has been widely discussed and argued over the years,” said Seedman. “But we know the more muscle you have, the faster your metabolism.”
Lastly—and least importantly, in terms of health—the muscle density might cause it to weigh more, which also means it takes up less space in the body. “If someone gains 10 pounds of muscle, a lot of times they’ll barely notice that on their body,” Seedman said, “whereas, if you gain five or 10 pounds of fat, you definitely notice that.”
How Having Too Much Fat Affects You
While it’s easy to see fat as an enemy, you need body fat to survive and thrive. Fat tissue plays a few critical roles, from regulating body temperature and producing hormones to supporting brain health and insulating organs, said Church.
According to the American Council on Exercise (ACE), healthy body fat percentages for women range from 10%-31%. For men, it’s 2%-24%. The American College of Sports Medicine recommends 25% as the maximum for men older than 60. However, it’s important to note that the lower recommended body fat percentages often indicate a trained athlete and may not be realistic, sustainable, or healthy for the average individual.
“People think fat is just excess energy storage, but it’s really the number one driver of inflammatory markers in your blood,” Church said. Chronic, or long-term, inflammation can contribute to various conditions, including Type 2 diabetes, arthritis, inflammatory bowel disease, and obesity.
A high body fat percentage has also been linked to heart problems. “There’s a strong correlation between higher levels of body fat and an increased risk for cardiovascular disease and a number of other health issues,” Seedman said.
How To Get Body Fat and Lean Muscle Mass Percentages
There are a few ways to get an idea of your tissue percentages. Read on to find the best one for you.
Bioelectrical Impedance Scales
If you want to get a sense of how much body fat versus lean muscle mass you’re carrying, consider a bioelectric impedance scale (also called a bioimpedance scale). Many devices that use this technology look like ordinary bathroom scales, but they measure your body composition through electrical impulses.
Don’t worry; you can’t feel it.
The downside is that bioelectric impedance scales can be hard to calibrate for accuracy, as any change in water weight (say, if you’re dehydrated or have an illness) from one reading to the next may throw off the numbers. But they can give you a good general idea.
Body Fat Calipers
Body fat calipers, also known as skinfold calipers, often look like big sets of tweezers. They’re another inexpensive tool for measuring your body fat percentage. But Seedman suggested getting a fitness professional to take the reading because they’ll have more practice getting accurate measurements.
You can also try a calculator on the ACE site if you have a pair.
Waist Circumference
Measuring your waist circumference may also help you keep tabs on body fat and your risk for conditions like type 2 diabetes, heart disease, and heart attack.
A waist measurement of more than 35 inches for non-pregnant women and 40 inches for men may show a higher risk of developing obesity-related health conditions. The Centers for Disease Control and Prevention (CDC) offers guidelines for taking accurate waist measurements. (Note, this doesn’t exactly tell you your body fat percentage, but it will provide a glimpse into your health.)
Body Mass Index (BMI)
The only reason you might want to know about Body Mass Index (BMI) is because it’s how some healthcare professionals still check to see if you are a healthy weight.
BMI is a biased and outdated metric that uses weight and height to make assumptions about body fat and, by extension, your health. This metric is flawed in many ways and does not factor in your body composition, ethnicity, sex, race, and age. Yet, despite its flaws, the medical community still uses BMI because it’s an inexpensive and quick way to analyze health data.
There are also a lot of questions about whether it’s a true measure of health and if it accurately represents racial and ethnic minorities.
While the CDC offers an online calculator for figuring it out, it doesn’t consider your body fat percentage—a significant pitfall to BMI numbers. So, if you’ve packed on muscle through resistance training, your BMI score may give you an inaccurate view of your health status.
How To Lose Fat and Gain Muscle in a Healthy Way
Strength training is the smartest move for building muscle and cutting back on fat.
“If you only have a limited amount of time to work out, strength training is exponentially more powerful,” Seedman said and added that you could manipulate work and rest ratios to get more cardio benefits from your strength routine.
Seedman recommended doing a full-body strength routine at least twice a week. Try lifting to the point of near-failure in each set—that means those last one or two reps should feel nearly impossible to do without breaking form.
If you’re trying to shed fat while building muscle, keep the rest periods short between sets (30 to 60 seconds) to crank up the intensity of the sweat session. Choose five to six exercises (three lower-body, three upper-body) and shoot for 3-4 sets of 6-12 reps per move.
A Quick Review
Muscle tissue weighs more than fat tissue if both take up the same amount of space. So, if you have a cup of muscle and one of fat, the muscle will weigh more. But don’t let the prospect of weighing more keep you from building muscle, which will help you improve your health, reduce your risk of chronic disease, and age better.
How Do Muscle and Fat Affect Weight?
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You may have heard that muscle weighs more than fat. However, according to science, a pound of muscle and a pound of fat weigh the same. The difference between the two is density.
Two things that weigh the same can be very different in size. A pound of marshmallows is going to take up much more space than a pound of steel.
The same is true with fat and muscle. A pound of fat is bulky, fluffy, and about the size of a small grapefruit. A pound of muscle is hard, dense, and about the size of a tangerine.
Not all pounds are created equal. In fact, your total body weight isn’t a clear indicator of how you look or what health risks you may face.
Two different people who weigh the same amount can look very different when one has a high percentage of fat and the other has a high percentage of muscle.
An extra 20 pounds of fat may give you a softer, less toned appearance. But an extra 20 pounds of muscle will look firm and sculpted.
Muscle also serves a different function than fat. Fat helps insulate the body and trap in body heat. Muscle boosts your metabolism. This means the more muscle you have, the more calories you burn when you’re at rest.
Researchers have found that people with a higher percentage of body fat have a higher overall death rate, regardless of their weight or body mass index (BMI).
Fat increases your chance for developing conditions such as:
This means that even people with a low body weight but a poor muscle-to-fat ratio are at higher risk for obesity-related conditions.
Keeping your body fat percentage low is important for preventing obesity-related conditions.
That doesn’t mean you have to build an excessive amount of muscle. While muscle is never unhealthy and you can’t have too much of it, it’s fine to strive for more reasonable goals.
The recommended body fat percentages vary a bit. The following recommendations, courtesy of Vanderbilt University, are based on gender and age and come from the American College of Sports Medicine guidelines:
| Age | Female (% body fat) | Male (% body fat) |
|---|---|---|
| 20-29 | 16%–24% | 7%–17% |
| 30-39 | 17%–25% | 12%–21% |
| 40-49 | 19%–28% | 14%–23% |
| 50-59 | 22%–31% | 16%–24% |
| 60+ | 22%–33% | 17%–25% |
These can further be classified by averages seen among athletes and people who are fit, average, or have obesity:
| Classification | Female (% body fat) | Male (% body fat) |
|---|---|---|
| Athletes | 14%–20% | 6%–13% |
| Fit people | 21%–24% | 14%–17% |
| Average people | 25%–31% | 18%–24% |
| People with obesity | 32% and higher | 25% and higher |
Testing your body fat composition is a bit complicated.
Some gyms and doctors’ offices provide high-tech testing devices that use bioelectric impedance (BIA) to detect fat cells. There are also new home scales that use technology to estimate body fat percentage.
These measuring tools can sometimes be imprecise. Outside factors, such as how much water you’ve been drinking, can affect the results these tools provide.
You can find and purchase from a wide selection of these scales online.
Muscle mass isn’t related to your BMI. Your weight and height determine your BMI, not your body composition. Research shows , however, that BMI is moderately related to body fat measurements.
Furthermore, research indicates that BMI is as accurate a predictor of various disease outcomes — such as diabetes and hypertension — as more direct measures of body composition.
If you want to build some lean muscle or bulk up a bit, try these tips:
- Practice strength training exercises 3 to 4 days per week.
- At home, take advantage of your own body weight with pushups, pullups, and squats.
- Incorporate strength training into your cardio work with high-intensity interval training (HIIT) routines.
- Don’t be afraid to push yourself with increasingly heavier free weights.
- Consider doing a session with a personal trainer who can show you how to lift safely and effectively.
- Consider recreational activities that help you build muscle, like climbing, yoga, or biking.
- Eat a high protein diet to fuel your muscle development. If you’re trying to bulk up, increase your daily calories intake with lean proteins like chicken and fish.
Weight loss is about more than just building muscle. Here are some tips to help you lose weight:
- Eat a balanced diet full of nutritious foods. Losing weight isn’t just about cutting calories. It’s also about eating the right calories. Increase your intake of fruit, vegetables, and lean protein to help you feel full longer. Reduce or eliminate empty calories like sugary coffee or soft drinks and heavily processed snack foods like chips.
- Avoid undereating. To lose weight, you want to cut calories. But if you cut too many calories, your body can go into starvation mode. This can slow down your metabolism and sabotage your weight loss goals.
- Speaking of goals, set realistic ones. Unless your doctor has recommended differently, aim to lose no more than one to two pounds a week.
- Exercise every day. Exercise doesn’t have to always include an intense sweat session. Get off the bus a couple stops early to add in some extra steps or take the stairs. If you watch television at night, try lifting weights during commercials instead of fast-forwarding past them or grabbing a snack.
- Avoid the scale. Sometimes staying off the scale can help keep you on track. That’s because you won’t see those days when extra water weight makes it look like you’ve gained weight. Instead, focus on how your clothing fits. Are your pants less snug around the waist and thighs?
- Work with a nutritionist. If you’ve been eating healthy and exercising but not losing weight, consider working with a nutritionist. They can help tweak your diet and portion sizes, which may help kick-start your weight loss.
- Switch it up. If you always eat the same things and do the same workout, consider switching it up. That can help you avoid weight loss plateaus and keep you from getting bored.
- Talk to a doctor. If you’re concerned about your weight, consider talking to your doctor. They can help you set realistic goals and create a weight loss plan.
If you have a dependable exercise routine and healthy eating habits, don’t worry so much about the scale.
If you’ve recently upped your game and are concerned that you aren’t losing weight fast enough, try a different unit of measurement.
If your pants feel loose around the waist and your T-shirts feel tight around the arms, then you’re probably losing body fat and building muscle.
Last medically reviewed on July 8, 2020
How we reviewed this article:
Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
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acefitness.org/education-and-resources/lifestyle/blog/112/what-are-the-guidelines-for-percentage-of-body-fat-loss - Padwal R, et al. (2016). Relationship among body fat percentage, body mass index, and all-cause mortality: A cohort study. DOI:
10.7326/M15-1181 - Park J, et al. (2016). Validity of muscle-to-fat ratio as a predictor of adult metabolic syndrome.
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