Fat vs Muscle

  • By: Rouman Ahmad
  • Time to read: 5 min.
Rouman Ahmad
The driving force behind HEALTHYNEX, is a multifaceted professional, devoted mother, and visionary entrepreneur. With a passion for empowering moms in the modern workplace, Stephanie brings a unique blend of expertise, authenticity, and relatability to her role as the founder of this empowering platform.

There is a typical confusion in fat vs. muscle plan: “muscle weighs more than fat!”

Right? Wrong!! 

How can you say so? A kilo is a kilo, whether it’s muscle or fat! In actuality, you get confused between the densities of fat and muscle; a kilo of muscle is denser, hence, takes less space than a kilo of fat!

So, when you start losing fat and increase your muscles at the same rate, your weight doesn’t change (cause of the above-described fact), but you get smaller because you have reduced inches!

fat vs muscles

Do Remember!

Fat growth can be harmful if it exceeds the average level. At the same time, an increase in the muscle rate could benefit you a lot! 

But this doesn’t mean that muscles are superior to fats! NO! Muscles and fats are both necessary for healthy well-being.

But what counts is the balance that must be kept between the two Muscles and Fats.

That’s why we are here with a game of thrones; Fat VS. Muscle! Let’s get ahead to see who wins!


Before going ahead, we have come up with a query you may get obsessed with:

Are you up with the exercise sessions but not losing weight? Why so? We’ll tell you why!

Muscle is metabolically more active than fat because it burns in more calories. Muscle vast your body but takes in less space because it’s denser than fats.

Two people of the same age, weight, and height, but one with higher body fat, wears large fabrics. 

 All in all; The Answer is:

Doing exercise sessions and not losing weight is just because you are increasing your muscle rate.

“As a kilo is a kilo, no matter is of fat or a muscle!”

Fall in love with what you do! Now don’t get obsessed; we have solved your query of Fats vs. Muscles!    

Now let’s get ahead to see the competition of Fats vs. Muscles! 

We shall differentiate between fats and muscles based on these aspects

  • Size
  • Density
  • Weight

Size Contrast

1kg of fat and 1kg of muscle is equal. The difference is in total volume. 1kg of muscle is three times smaller than 1kg of fats. It’s like; a mini ball vs. a wobbly bowl of jelly.

Many people get confused when they train hard each week, eat well; however, their weight on the scale doesn’t change, while they are getting slimmer… 🤔

The reason lies in size. When you do exercise, you burn calories, the fat level starts falling, and the energy is utilized in building up muscle strength.

As fats and muscles weigh the same, the difference lies in their size; Hence, after exercise sessions, you build up your body with muscle and look slimmer, but your weight remains the same.

  • Muscles are three times smaller than fats!

Density Disparity

Why does muscle weigh more than fat, even though a kilo is a kilo?

The answer lies in the density of both elements.

Muscles are made up of long fibers tightly woven together. While fats are composed of different-sized droplets, some are fuller than others.

The droplets are stick together by leaving some space in between. You will see that one pound of muscle takes up less space than one pound of fat.

This is the reason when you begin a new workout or start a diet plan, you only see the slimness going on, but no change in the scale – your body is burning light fat by building bulkier muscles.

  • Muscles are denser than Fats!

Weight Comparison

Both are equal in a fight of comparison between fats and muscles concerning weight.

You’ll always see that a pound of muscle equals a pound of fat.

 The difference lies in the composition of one pound fat and one pound muscle:

  • A pound of muscle takes up less space than fat
  • Muscle is more dense than fat
  • Muscle takes up app. four-fifths of space as of fats

The higher the percent muscle you have on your body, the smaller your clothing size because muscle takes up less space than fat.

Benefits and Side Effects of Fat and Muscles Body

Build Muscles- They Benefit You in Lot Ways

You should know that that muscle is incredibly beneficial to your body and overall health. Let’s get a look!

Muscle Boosts your Metabolism:

 Muscles require more calories even at rest position. The more the muscles- the more calories you burn. If you stick to a sensible diet, fat won’t come near you.

Muscles Improve Bone Mass:

The apparent benefit of muscle is that it works to strengthen the bones it surrounds and supports, making them denser, thereby reducing the risk of injury.

Adding compound exercises to your life will improve muscle strength, core strength, and balance.

Muscles Add Charm to your Looks:

More muscles, a better body definition! It will boost your confidence level and enhance your looks.

Muscles Improve your Health:

More muscles, more calories intake-harder your body will need to work to maintain its resting level.

It will eventually improve your circulation, digestive system, and the health of your organs, all in all reducing the risk of illness.

Fats Shouldn’t Exceed the Average Limit- May Harm You

High-fat level not only distorts your look and makes you feel chubby but also has shown to increase the likelihood of fatal diseases, such as;

  • Contracting type 2 diabetes
  • Coronary issues
  • Respiratory disorders
  • Some cancer types

If you are up with a high level of fat, consider losing it today, then from tomorrow!

Below are the charts to help you understand how much a fat% should be there in your body.


You can get help with the right diet plan and essential physical exercise to reduce your body fat. Make sure to add a good workout routine; otherwise, your fat will grow wild!


Is Muscle More Dense Than Fat?

Muscle is more dense than Fat. Muscles are made up of amino acids, while Fats are made from Glycerol.
You can test this by comparing two persons of the same height and age, one having a lot of Fat and the second one with a muscular body.
You’ll notice that the person with more fats will seem more significant but will weigh less than the weight of the muscular person. This is due to the density of the Muscle.

The Core-Crux

You look better, healthier, and more attractive when you have low body fat. Research shows that you are likely to live longer and stay more beneficial when you allow your muscles to win the battle of fats vs. muscles.
Just remember! We are here to help you and now are eager to hear your thoughts and suggestions! Have you ever personally experienced fat vs. muscle parity? If so, share your story now!

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