It’s a common question we get at BIA Athletics. If you’re wondering if men lose weight faster than women, research says yes. But the reasons might surprise you!
Science Says Men Lose Weight Faster Than Women
A 2018 study published in Diabetes, Obesity, and Metabolism looked at 2,000 overweight adults with prediabetes. Both men and women followed a very low-calorie diet of 800 calories per day for eight weeks. On average, men lost around 26 pounds, while women lost about 22 pounds. So, what’s going on here?
The Advantage Isn’t Just “Metabolism”
Many assume men have an inherent metabolic advantage, but the difference actually comes down to body composition. Men generally have more muscle and larger body frames. This makes a big impact on calorie burning because muscle tissue requires more energy to maintain. More calories burned = a greater calorie deficit, which is essential for fat loss.
Let’s Break Down the Numbers
Consider this: a fit but not overly muscular 5’10, 160-pound man will burn around 1,800 calories a day at rest. Compare that to a 5’5, 120-pound woman with a similar fitness level, who burns about 1,500 calories at rest. That 300-calorie difference may seem small, but it adds up. Over a week, that translates to a difference of around two-thirds of a pound in fat loss.
Now imagine someone who’s more muscular—someone like a 6’2, 200-pound guy. He might burn nearly 2,100 calories per day at rest, 700 calories more than a smaller woman of similar fitness. With that additional calorie-burning potential, men often lose weight a bit faster.
What This Means for Your Weight Loss Journey
At the end of the day, while men may initially shed pounds a bit faster, weight loss relative to body weight levels the playing field. For both men and women, sustainable weight loss goals are about 0.5-2% of body weight per week:
Slow: Around 0.5% of body weight per week
Average: Around 1% of body weight per week
Fast: Up to 2% of body weight per week
This means that regardless of gender, your progress is best measured against your starting point, not someone else’s.
Ready to Reach Your Goals?
Whether you’re looking to lose weight, build muscle, or simply feel better in your own skin, we’re here to support you. Our personalized training programs take your unique body composition into account, so we can help you achieve your fitness goals at a pace that’s right for you. Let’s get started today!
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