Does Adding Muscle “Boost” Your Metabolism?

Let's clear up some myths about muscle.

You've probably heard "muscle weighs more than fat."

The truth? A pound of muscle equals a pound of fat—fat just takes up more space.

Another misconception is that adding muscle dramatically increases your metabolism. "You'll burn more calories all day long, even at rest."

Well........that's a bit of an exaggeration.
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The biggest calorie furnaces aren't your muscles.

Four major organs use over half of your resting energy expenditure:
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🏆 The brain
🏆 The heart
🏆 The kidneys
🏆 The liver
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Compared to those organs, skeletal muscle uses little energy.

Muscle and fat outweigh these 4 organs, so their total energy demand is higher than might appear. Skeletal muscle accounts for about 20% of resting energy expenditure.

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You can't change the metabolic rate of your organs (except through exercise) but you can increase your muscle mass.

How much difference does it make?

Adding 22 lbs of muscle increases daily energy needs by about 130 calories....less than 1/4 cup of granola.......
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​There are other ways muscle mass benefits metabolism.​
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Muscles …
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✅ Improve insulin sensitivity. Muscle tissue helps regulate blood sugar by taking up glucose directly and increasing glycogen storage capacity, improving insulin signaling and response.
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✅ Reduce disease risk. Increased muscle mass can reduce the risk factors associated with high blood sugar, high blood pressure, and high cholesterol.
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✅ Increase mitochondrial number and function. Stronger, more efficient mitochondria improve overall health and performance, leading to increased energy production, metabolism, brain function, and physical performance while reducing inflammation and slowing aging.
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✅ Enhance hormonal health. Building muscle can stimulate the production of hormones like testosterone and growth hormone, supporting muscle growth and repair.
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✅ Help you move well. Whether it’s being strong enough to play with your five-year-old or having strong stabilizing muscles in your legs that keep you from falling, muscle mass makes the world more accessible-- and a lot safer!
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This is how muscle really burns more calories....

It's a 1-2 punch. 🥊

Adding muscle can make you heavier. Moving a heavier body requires more calories.

AND building muscle makes you stronger and more fit, enabling you to be more active and generally inclined to move around more.

Which brings us to NEAT.

Non-Exercise Activity Thermogenesis (NEAT) refers to the energy expended for activities that aren't sleeping, eating, or structured exercise-- everyday movements such as walking, fidgeting, doing household chores, and even maintaining posture.

NEAT significantly affects daily calorie expenditure and can vary widely among individuals. Someone with a high level of NEAT might burn 2,000 calories more per day than someone with low NEAT levels.

Increasing your NEAT can be an effective weight management and overall health strategy. Simple changes like standing while working, taking the stairs instead of the elevator, or engaging in household tasks can increase your daily energy expenditure without the need for structured exercise sessions.

For those muscles to be significant calorie burners, you have to use 'em!