Could you please clear up the “muscle weighs more than fat” myth?
It always bugs me when I hear this because a pound of muscle and a pound of fat both weigh a pound.
Muscle is simply denser than fat—correct?
Via the blog
Yes, let's put this one to rest.
You are absolutely correct; a pound of muscle weighs just as much as a pound of fat (after all, a pound is a pound is a pound).
What people really mean to say is precisely what you're asking me to confirm -- muscle is simply more dense than fat.
In essence, a pound of muscle takes up less space than a pound of fat.
Let's use a suitcase analogy. A two pound dumbbell takes up less space than two pounds' worth of ping-pong balls.
The same thing occurs with fat and muscle.
This is why the scale often does not budge when someone starts a fitness program that implements weight training.
Fat is lost, muscle is gained, and although body composition changes (and your jeans are less snug), weight does not alter much.