Mythbuster - Muscle weighs more than fat?

So does muscle weigh more than fat?

Stating the impossibly obvious; 2.5kg of Muscle will weigh the same as 2.5kg of fat. Just like 2.5kg of steel will weigh the same as 2.5kg of leaves! This much is simple.

But it's not about weight. It's really about VOLUME. Here's why...

Muscle is denser than fat which means that given the same VOLUME of both, muscle will weigh more when put on the scales. Here is a picture that perfectly illustrates the point.

2.5kg of muscle and 2.5kg fat

As we can see in the above picture, you require a much smaller volume of muscle than fat to tip the scales. So what are we driving at here? 

Well two people can weigh exactly the same (for example 70kg) but their body compositions can be very different. One could have more lean muscle mass and the other a much higher percentage of body fat. The person with more lean muscle mass will look much smaller and healthier than the other, as muscle takes up less volume as we discussed above. Apart from this, many other benefits of having lean muscle mass have been discussed in my previous post.

So in conclusion, the scales are not the be-all and end-all of your fitness levels. Much more important is your body fat percentage vs lean muscle mass. These changes you can see in the mirror (I'd recommend taking photos on your fitness journey to record your progress) and can feel in how well clothes are fitting etc as well as having measurements done by a professional.