Weights and impact on TDEE

tess5036

I have been reading some interesting threads on quora regarding the impact of using weights as part of an exercise regime linked with weight loss.

The idea is that lifting, or use of weights can help by increasing the TDEE, and impact on BMR as muscle takes more calories to maintain than fat (which I know has a little, but not sure if it is any notable effect). My question is to what extent can it help.

To put this into context, I know it's the calorie deficit that causes weight loss (I've already list >70lbs, with sensible eating), and have been doing resistance training from the beginning, and enjoy using weights. I'm just wondering what impact it is having, apart from reducing muscle loss.

seska422

Here's a good article:

Does Building Muscle Burn Fat, Burn Calories & Increase Metabolism?

Basically, it helps a little bit.

sijomial

To what extent is a great question - the basis of many fitness and diet myths is a kernel of truth blown out of all proportion.

A tiny difference of c. 4 calories / lb when comparing fat to skeletal muscle when at rest.
Which emphasises it's not so much how much muscle you have that makes a big difference for an individual - it's how much you use those muscles (activity & exercise).



Taken from....
https://www.bodyrecomposition.com/research-review/dissecting-the-energy-needs-of-the-body-research-review.html/

vismal

tess5036 wrote: »

I have been reading some interesting threads on quora regarding the impact of using weights as part of an exercise regime linked with weight loss.

The idea is that lifting, or use of weights can help by increasing the TDEE, and impact on BMR as muscle takes more calories to maintain than fat (which I know has a little, but not sure if it is any notable effect). My question is to what extent can it help.

To put this into context, I know it's the calorie deficit that causes weight loss (I've already list >70lbs, with sensible eating), and have been doing resistance training from the beginning, and enjoy using weights. I'm just wondering what impact it is having, apart from reducing muscle loss.

The effect isn't hugely significant. Roughly speaking, each lb of muscle gained yields about 5-6 calories burned maintaining that muscle per day. Gaining 25 lbs of muscle is VERY VERY hard. Under the absolute optimal conditions a man can do it in a year if they are in a calorie surplus the entire time. A female can do it two. Again this is optimal conditions, decent genetics, and in a surplus. Most people won't have these kind of results, this is best case scenario talk. So if you manage to gain 25 lbs of muscle you will net an extra 100 or so calories burned per day. There are many other reasons besides calories to want to gain muscle though. I guess if your sole intention was to burn more calories each day, increased cardio is probably a better bet than increased muscle mass.

tess5036

My main motivation to do weights started with the aim of minimising muscle loss as I had a lot to loose. Now, Ido it because I enjoy doing it, I do it beside a good amount of cardio.

sijomial

tess5036 wrote: »

My main motivation to do weights started with the aim of minimising muscle loss as I had a lot to loose. Now, Ido it because I enjoy doing it, I do it beside a good amount of cardio.

Perfect!

TimothyFish

Don't count on it adding much to your TDEE. This is usually something people talk about when they are trying to justify eating more.