Muscle Mass

Muscle mass refers to the amount of skeletal muscle tissue in the body. It is metabolically active tissue that burns energy even at rest - each kilogram of muscle burns approximately 13 kcal per day just by existing, while a kilogram of fat burns only about 4.5 kcal. Over time, this difference is significant: 5 kg of additional muscle raises basal metabolic rate by approximately 65 kcal per day, which over a year equals nearly 4 kilograms of fat in energy.

Muscle mass is the secret of weight management that often goes unnoticed. Losing weight without resistance training leads to loss of both fat and muscle - typically 25-30% of weight lost is muscle. This lowers metabolism and makes maintaining weight harder. Adequate protein (1.6-2.2 g/kg) and regular strength training are essential for preserving muscle mass during weight loss.

Muscle mass also has numerous other health benefits: it supports joints and prevents injuries, improves posture, strengthens bones, improves insulin sensitivity, and increases functional capacity with aging. Women in particular don't need to fear resistance training - a woman's hormonal profile (low testosterone) doesn't allow massive muscle growth without special measures. Instead, muscle mass provides a firm, toned, and healthy appearance.

Practical tip: start with 2-3 strength workouts per week, focusing on basic movements like squats, deadlifts, and bench press. Muscle mass is connected to body composition, protein intake, and body fat percentage.

Last updated: March 30, 2026