How many calories will your new muscle gains BURN?

How many calories will your new muscle gains BURN?

I’m sure you’ve been told you’ll burn tons more calories when you gain muscle, just to find out that’s not the case?

According to Robert R Wolfe PhD, “every 10-kg difference in lean mass translates into a difference in energy expenditure of about 100 calories per day” .

That’s about an increase of 4.5 calories for every pound gained and gaining 25 lbs of lean muscle is quite an astounding accomplishment!

Let’s say you do gain 25 lbs of muscle, it still would lead to no more than 112.5 calories extra required by your muscle mass. That’s no more than a scoop of whey protein or a pound of cabbage!

In a 24 week long study, women and men’s resting metabolic rates (RMR) before and after  a resistance training program.

What did they find? Their resting metabolic rate either did not change, or it moved up one calorie greater calorie expenditure compared to before they started resistance training!

So, why bother gaining muscle mass for weight control you might wonder. Here are some reasons to pack on muscle:

1) Bigger muscles can store more glycogen (carb storage in muscles) so fewer calories from your food have a reason to be stored as body fat.

2) To look great naked.

3) If you’re an athlete you need them of course!

4) For bone health since strong muscles mean stronger bones.

Now, go work out and give it your all in the gym!


Jose Antonio, Ph.D. FISSN FNSCA CSCS  is the CEO and co-founder of the International Society of Sports Nutrition (www.theissn.org). He gives an occasional talk, writes a bit, and can read your mind (but only after consuming copious quantities of coffee).  Dr. Antonio is an Assistant Professor of Exercise and Sports Science at Nova Southeastern University in beautiful South Florida and an avid paddler.  

Original article by Jose Antonio PhD

Edited by Pauline Nordin

Want to know more about this study?, full length article by doctor Jose Antonio, PhD available here