When it comes to muscle building, it is often claimed that every extra pound of muscle mass increases calorie consumption enormously - sometimes 50 calories per pound are mentioned. But what is really true?
We took a look at the latest scientific findings and discovered that there are many myths surrounding this topic. The truth is: muscles burn calories, but not at a fixed, static rate. It strongly depends on your activity level.
In principle, every additional muscle cell increases energy consumption because it requires calories even at rest. However, it has long been underestimated that total consumption is made up of several factors:
Basal metabolic rate (BMR) - The energy your body uses at complete rest for vital functions such as breathing, heart rate and brain activity.
Thermal effect of food (TEF) - The energy your body uses to digest and process food.
Active Energy Expenditure (AEE) - The calories you burn through movement, exercise, everyday activities and even small things like sitting or standing restlessly.
Many older studies have focused only on basal metabolic rate. It is estimated that an extra pound of muscle mass at rest only burnsabout 6 calories per day - significantly less than often claimed. But here's the catch: that's only half the truth!
Muscles play a crucial role in your active energy consumption. The more muscle mass you have, the more calories you burn with every movement - be it walking, climbing stairs or playing sport.
The actual calories burned per pound of muscle mass varies:
Very inactive individuals: about 7-8 calories per pound of muscle per day
Moderately active people: approx. 9-10 calories per pound of muscle per day
Extremely active people (e.g. professional athletes): up to 15-16 calories per pound of muscle per day
This means that if you build up 5 pounds of muscle mass, for example , you can burn between 35 and 80 extra calories per day, depending on your activity level. That adds up to up to 560 calories per week - which can make a significant difference in the long term!
Yes, muscles help you burn more calories - but not as drastically as is often claimed. The real benefit lies in the long-term improvement of your metabolism, a better body composition and the ability to utilize more food without putting on fat.
So if you want to lose fat or improve your health, strength training is one of the best choices you can make. Not because muscle alone will boost calorie expenditure, but because it will help you become more active and increase your overall energy expenditure.
Sources:
Wolfe, R. R. (2006). The underappreciated role of muscle in health and disease. The American Journal of Clinical Nutrition, 84(3), 475-482.
McClave, S. A., & Snider, H. L. (2001). Understanding the metabolic response to critical illness: factors that influence metabolism. JPEN Journal of Parenteral and Enteral Nutrition, 25(3), 160-168.
Speakman, J. R., & Selman, C. (2003). Physical activity and resting metabolic rate. Proceedings of the Nutrition Society, 62(3), 621-634.