Gaining muscle is one of the best ways to boost your metabolism and burn more calories, even at rest. But how many extra calories does muscle really burn? Let’s take a closer look at the calorie-burning power of muscle gain.
Basics of Muscle and Metabolism
Your body burns calories all day, every day to keep you alive and functioning. The number of calories your body burns at rest, just to complete essential processes like breathing, cell repair, circulating blood, etc. is known as your basal metabolic rate (BMR). Your BMR accounts for 60-70% of the calories you burn each day.
The more muscle mass you have, the higher your BMR is. This is because muscle is metabolically active tissue that requires more energy (calories) to be maintained than fat tissue. Building just 2-3 lbs of muscle can increase your BMR by 25-50 calories per day, adding up to 9,125-18,250 extra calories burned per year.
Why Muscle Burns More Calories
There are a few key reasons why muscle burns more calories than fat:
- Muscle is denser and more metabolically active than fat
- Maintaining muscle mass requires more energy
- Muscle helps burn calories by triggering chemical reactions in the body
Gaining muscle really ramps up the number of calories your body burns at rest and during physical activity. Even a modest amount of muscle gain can significantly increase your 24-hour calorie burn.
Calories Burned Per Pound of Muscle
So how many extra calories does a pound of muscle actually burn? Research shows that each pound of muscle burns about 6 calories per day at rest.
This means that gaining 10 pounds of muscle would burn an extra 60 calories per day. Over a year, that adds up to 21,900 extra calories burned!
| Muscle Gained | Extra Calories Burned Per Day | Extra Calories Burned Per Year |
|---|---|---|
| 1 pound | 6 calories | 2,190 calories |
| 5 pounds | 30 calories | 10,950 calories |
| 10 pounds | 60 calories | 21,900 calories |
| 15 pounds | 90 calories | 32,850 calories |
| 20 pounds | 120 calories | 43,800 calories |
As you can see, even a modest muscle gain of 5-10 lbs can make a significant difference in daily and yearly calorie burn!
Muscle Burns More Calories During Exercise
In addition to burning more calories at rest, muscle also burns more calories during physical activity. Pound for pound, muscle burns more calories than fat when you exercise.
For example, if you gain 5 lbs of muscle it may help you burn up to 25 extra calories during a 30 minute workout. That adds up to 650 extra calories burned if you work out 5 days per week.
The more muscle mass you build, the greater the calorie burn during exercise. It’s a compelling reason to lift weights and build lean muscle if you want to ramp up fat loss.
Benefits of Increased Calorie Burn
Here are some of the key benefits of gaining muscle for a faster metabolism and increased calorie burn:
- Easier weight loss and maintenance
- Burn more calories at rest
- Greater calorie burn during workouts
- Counteract age-related muscle loss
- Improve body composition
- Boost metabolic rate
The metabolic advantages of more muscle mass really add up over time. Even a few pounds of muscle gained can lead to thousands more calories burned per year, a faster metabolism, and easier weight control.
Weight Loss and Fat Burning
Gaining lean muscle is one of the best ways to accelerate fat loss. Muscle helps burn calories 24/7, making it easier to create a calorie deficit.
Building 5 pounds of muscle can help you burn up to an extra 150 calories per day, or 1 pound of fat every 23 days, without any additional exercise.
Resistance training is ideal for building metabolically active lean muscle mass while shedding fat. Aim for at least 2-3 strength workouts per week to maximize muscle growth and fat loss.
Metabolic Slowdown Prevention
Muscle plays an important role in preventing metabolic slowdown. Loss of muscle mass leads to a slower metabolism, while building muscle helps boost metabolic rate.
Resistance training is key for counteracting age and diet-related muscle loss. Adding 5 pounds of muscle can prevent up to a 75 calorie decrease in daily calorie burn.
Maintaining muscle is crucial for keeping your metabolism fired up, especially as you get older. Strength training significantly helps prevent muscle loss over age 40.
Improved Body Composition
Gaining muscle is one of the most effective ways to improve your body composition. Just a few pounds of extra muscle can lead to major changes in your physique and body fat percentage.
Adding 5 pounds of muscle and losing 5 pounds of fat could lower your body fat percentage by 3-4%. This has major impacts on your strength, metabolism, physique, and overall health.
Best Ways to Build Muscle
Here are some of the most effective ways to pack on lean muscle mass:
- Lift weights 2-4 times per week. Progressive resistance training is ideal for muscle growth.
- Emphasize compound exercises. Moves like squats, deadlifts, and rows work multiple muscle groups.
- Progressively overload over time. Gradually increase weight, reps, and sets over weeks/months.
- Eat enough protein. Aim for 0.5-1 gram of protein per pound of body weight daily.
- Target major muscle groups. Train all the major muscle groups including legs, chest, back, shoulders.
- Allow enough recovery time. Take 1-2 rest days between strength sessions for muscles to recover.
With a properly designed workout split, progressive overload, and a high-protein diet, you can expect to gain 10+ pounds of muscle within your first year of training.
Sample Muscle Building Routine
Here’s a sample 3 day per week routine to help maximize muscle growth as a beginner:
Workout A
- Squats – 3 sets x 5 reps
- Bench Press – 3 sets x 5 reps
- Bent Over Rows – 3 sets x 5 reps
- Overhead Press – 3 sets x 5 reps
- Bicep Curls – 2 sets x 10 reps
Workout B
- Deadlifts – 3 sets x 5 reps
- Pull-Ups – 3 sets x 5 reps
- Overhead Press – 3 sets x 5 reps
- Leg Press – 3 sets x 10 reps
- Tricep Extensions – 2 sets x 10 reps
Split these two workouts 3 days per week, with at least one rest day in between sessions. Make sure to progress the weight and volume over time.
Conclusion
Gaining muscle is one of the best ways to ramp up calorie burn and metabolism. Research shows that each pound of muscle burns about 6 extra calories per day at rest.
This means that gaining 10 pounds of muscle would burn approximately 60 more calories daily and 21,900 more calories per year. Even just 5 pounds of extra muscle can lead to significant increases in your 24-hour calorie expenditure.
Resistance training is the most effective method for building metabolically active muscle mass. Aim for at least 2-4 strength workouts per week, with progressive overload on major compound exercises. Combine weight lifting with proper nutrition to maximize muscle growth.
In addition to increased calorie burn, building muscle provides benefits like improved body composition, easier fat loss, prevention of muscle loss, and an optimized metabolism. Gaining muscle is one of the best investments you can make for a lean, strong physique.