A Pound Is A Pound Is A Pound

Fat Vs Muscle Weight Ratio

Hello everyone!  Today I want to share some information regarding muscle vs fat.  Many people ask me if muscle weighs more than fat.  It actually depends on how much muscle compared to how much fat you’re referring to.

I say this because 1 pound of muscle is going to weigh the same as 1 pound of fat, hence they each weigh 1 pound.  However, muscle takes up less volume and space than fat.  Therefore, 1 pound of muscle is going to take up much less space in your body than the 1 pound of fat.

Fat Vs Muscle Weight Ratio





Body Composition

Body composition plays an important role in a person’s overall health.  It is the ratio of fat mass to fat free mass.  Most people incorrectly view body composition as how much fat a person has on their body.  Although it’s usually expressed as a percentage of body fat, the more important factor is the ratio.

For example, a person with 20% body fat would see a decline in the percentage of fat by adding muscle.  This occurs without changing the quantity of fat on the body because it’s expressed as a percentage. However, if someone loses muscle mass without changing body fat mass, they will show an increase in fat when expressed as a percentage.

Essential Levels of Body Fat

There are minimum essential levels of body fat required for important body functions.  For males the essential level is 3%-5% total body fat.  If levels drop below this, problems with body temperature regulation and metabolic functions can happen.  The essential body fat level for females is 11%-14%.  If levels fall below this percent, problems with the menstrual cycle, estrogen production, and osteoporosis can occur.

Storage of Fat

The majority of fat storage in your body is between your skin and muscle tissue.  This accounts for about 50%-70% of total fat stored and is called subcutaneous fat.  Fat stored below the muscle tissue is called visceral fat.

Body Mass Index (BMI)

One way to check your body fat is to use the Body Mass Index (BMI) formula.  It’s not the most accurate way to check body fat, but it will give you a general idea of where you’re at.  To determine your body fat with this method it’s fairly simple and you use the formula below.

BMI = (body weight in kilograms divided by height in meters squared) X 703

For males and females a healthy range is considered between 18.5 and 24.5 kg per meter squared.  The most accurate way to check body fat percent is hydrostatic weighing, also known as the water submersion test.  However, most people don’t have access to the equipment required for this type of test and it’s also usually expensive.

Fat Vs Muscle Weight Ratio






Summary– Body composition is directly related to risk for disease.  People who maintain high levels of body fat greatly increase their chance of heart attack, heart disease, and other significant health problems.  Therefore, it’s of the utmost importance to keep your body fat percent under control.

The best way to do this is through a healthy diet and exercise program that enables you to live a healthy lifestyle.  If you have any questions or comments please let me know as I look forward to hearing from you. Thanks for reading and have a fantastic day!  Take care,



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