"Common gym lore says that 1 lb. resting muscle will burn 30 to 50 calories daily compared to fat, which burns no calories. The truth is that muscle tissue will burn seven to 10 calories daily per pound. Fat burns two to three calories daily per pound. Replacing a pound of fat with a muscle, therefore, helps you burn an additional four to six more calories each day, says Cedric X. Bryant, chief science officer for the American Council on Exercise. If you utilize a strength training regimen, you can expect to gain 3 to 5 lbs. of muscle mass in three to four months, bringing your net caloric effect to 15 to 30 calories per day. The best way to benefit from the calorie-burning potential of your muscles is to actually use them. Your basal metabolic rate, or the number of calories your body uses when you are at rest, typically accounts for 60 to 75 percent of the calories you burn in a day."
https://www.livestrong.com/article/53261-lose-pounds-two-weeks/
http://lanimuelrath.com/calories-burned-by-muscle-vs-fat-another-myth-exploded/
I always hear from people on here and in person that I can eat what I want because of the muscle. Fat loss comes down to CICO so that statement doesn't make sense either way but here is some data showing that the difference between 2 people of the same weight is very small even when bodyfat percentages are wildly different.
Diet Calendar Entries for 18 August 2018:
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4591 kcal
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Fat: 176.25g | Prot: 148.11g | Carb: 594.61g.
Breakfast: 2% Fat Milk, Sugar, Kellogg's Rice Krispies, Kraft Light Mayonnaise, Smucker's Strawberry Preserves, Deli Sliced Ham, Potato Bread. Lunch: Biscoff Cookies, Biscoff Cookies with Belgian Chocolate, Biscoff European Cookie Spread, Peach, Kiwi Fruit, 2% Fat Milk, Kellogg's Special K Protein Plus Cereal, General Mills Cocoa Puffs. Dinner: New York The Original Texas Garlic Toast, Five Guys Fries (1/2 Regular), Baked or Fried Coated Chicken Breast with Skin, Great Value Vanilla Ice Cream Sandwiches, Fred Meyer Hot Dog Bun, Frankfurter or Hot Dog. more...
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3081 kcal
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Activities & Exercise:
Running (jogging) - 5/mph - 41 minutes, Walking (moderate) - 3/mph - 51 minutes, Bicycling (leisurely) - <10/mph - 2 hours, Sleeping - 8 hours, Resting - 12 hours and 28 minutes. more...
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