Simply cut off the soda supply and your average guy will seem to drop five pounds overnight. Meanwhile, many women overhaul their diets and work out five times a week, and still struggle to lose one measly pound.
It’s infuriating—at least for women. But what’s behind this weight-loss inequality?
Much of the difference between how men and women lose weight comes down to their levels of fat-free mass, explains board-certified family and bariatric physician Spencer Nadolsky, D.O., a diplomat of the American Board of Obesity Medicine. Fat-free mass includes every bit of your body that isn’t fat—like organs, bones, connective tissues, and muscle.
Guys tend to have way more mass, including fat-free mass, than women. (After all, the average guy in the U.S. is five-foot-nine, while the average gal is five-foot-four, according to the CDC.) According to PLOS ONE research, the size of a person’s kidneys, brain, and liver greatly contribute to their resting energy expenditure (the number of calories burned doing nothing). Plus, research published in the British Journal of Nutrition confirms that after accounting for lean body mass levels there’s little to no difference between the resting metabolisms of men and women. So it makes sense that larger guys (and their larger organs) burn more calories than smaller women.
Here’s the thing, though—and this is actually good news if you’re a woman feeling frustrated. A Cleveland Clinic explainer notes that men generally burn more calories at rest than women, largely because they tend to be bigger and carry more lean mass. The gap is real, but it’s not insurmountable—we’ll get to that.
Related: 5 Myths About Your Metabolism—Busted
“Calories are fuel. And the bigger your body’s engine, the more fuel you are going to need and burn every day,” Nadolsky explains. “It’s also easier for you to cut calories from your daily intake without feeling like you’re starving.”
Think of it this way: If you’re a guy who burns 2,500 calories per day just binge-watching Netflix, you can cut 500 calories to lose weight and still be eating 2,000 calories a day. But if you’re a girl with a resting metabolic rate of 1,500 calories, you can only safely cut 300 calories—most experts recommend a minimum of 1,200 calories a day—a deficit that won’t move the scale’s needle all that quickly. The same thinking applies to workouts. A big guy is going to burn far more calories running a mile than will a petite woman.
The Silver Lining: It Evens Out
Here’s something most people don’t realize: Research published in the International Journal of Obesity suggests the difference isn’t as dramatic as it looks on day one—and that weight-loss results can vary by diet style and how well people stick with it over time. So yes, it might feel like guys drop faster at first, but give it time—the gap often shrinks. The key is patience and consistency.
Still, size doesn’t explain everything. For instance, according to research from the National Institutes of Heath, women’s daily energy expenditure varies by about 100 calories or so throughout their menstrual cycle. (It’s highest during the luteal phase.)
That might not sound like much, but think about it: if your body is naturally burning an extra 100 calories some weeks and fewer others, that’s going to affect how quickly the scale moves—and it can make tracking progress feel like a rollercoaster.
Yep, this is where hormones come into play. After all, the luteal phase (which begins after ovulation) involves a delicate interplay of hormones, including estrogen, which peaks at menstruation and then tapers off, and progesterone, which increases throughout the luteal phase and then nosedives to help trigger menstruation.
Animal research published in Endocrinology and Metabolism suggests that a woman’s natural estrogen (called estradiol) and progesterone may promote fat retention and discourage lean muscle formation. But meanwhile, research published in Diabetes links declining levels of estrogen and progesterone during menopause with the body’s cells becoming more likely to store fat. So women’s hormonal fluctuations—and their impact on weight—are definitely a bit more complicated than men’s.
Why Women’s Bodies Are Wired Differently
Here’s something interesting: according to research from PMC, women’s bodies are actually designed to store fat more efficiently than men’s. Women typically carry 6-12% more body fat across their entire lifespan—from adolescence through older age. It’s not a flaw; it’s biology doing its job. Evolutionarily speaking, a woman’s body needed those fat reserves for pregnancy and nursing.
And if you’ve gone through menopause (or are heading that direction), you’ve probably noticed things shift even more. According to the Office on Women’s Health, many women gain an average of about 5 pounds during the menopause transition, and that’s largely due to hormonal changes affecting where and how fat gets stored.
And then there’s the hormone of note for guys: testosterone. An anabolic hormone (meaning it helps build tissues in the body) testosterone contributes to muscle formation. Men have 15 times as much testosterone as women, largely explaining why men have a greater propensity for putting on lean, metabolism-boosting muscle, says Neerav Padliya, Ph.D., vice president of Research Alliances at MYOS RENS bionutrition and biotherapeutics company. Having all that extra muscle no doubt contributes to men’s faster metabolisms.
In the end, these hormonal differences do influence weight-loss efforts, but women can hack guy-style weight loss with the right strategy.
Related: Attention All Men Over 30: You’re Leaking Testosterone
Muscle Up: How to Lose Weight Like a Guy
It all comes down to muscle. “Lean mass is the largest source of energy expenditure in the body, and the only one which is variable,” Padliya says. So by increasing how much muscle you have (a major part of that being lean mass), you can pump up your calorie-burning potential.
Here’s the really encouraging part: when researchers adjust for muscle mass, the metabolic difference between men and women basically vanishes. That means building muscle is your ticket to leveling the playing field.
So, to boost your muscle mass, metabolism, and weight-loss results, your first step is to perform more strength training, ideally with heavy loads (sets of six to 12 reps) and shorter recovery times (30 to 60 seconds between sets). This sort of protocol is optimal for muscle-building, partly because it triggers a short-term spike in T levels, Nadolsky says.
Your Strength Training Game Plan
If you’re not sure where to start with strength training, here’s a simple approach:
- Aim for 2-3 sessions per week. You don’t need to live in the gym—consistency beats intensity every time.
- Focus on compound movements. Squats, deadlifts, rows, and presses work multiple muscle groups at once, giving you more bang for your buck.
- Don’t be afraid of heavier weights. Lifting light weights for endless reps won’t build the metabolism-boosting muscle you’re after. Challenge yourself.
- Rest matters. Your muscles grow during recovery, not during the workout itself. Get enough sleep and take rest days seriously.
And ladies, if you’re worried about “bulking up”—don’t be. Women don’t have enough testosterone to pack on muscle the way men do. What you’ll get instead is a toned, stronger body that burns more calories around the clock.
Fueling Your Muscles Right
Ideally, each meal and snack should contain somewhere around 25 to 35 grams of protein to stimulate maximum muscle growth. That’s roughly the equivalent of a cup of Greek yogurt with a sprinkle of nuts, one half-cup of chopped chicken breast, or a two-egg omelet with veggies, milk, and cheese mixed in.
Here are some easy ways to hit your protein targets:
- Start your day with protein. Eggs, Greek yogurt, or a protein shake can set the tone for the whole day.
- Keep protein snacks handy. Jerky, cottage cheese, or protein bars prevent you from reaching for carb-heavy options when hunger strikes.
- Don’t skip post-workout protein. Your muscles are primed to absorb nutrients after exercise—give them what they need within an hour or so of your workout.
And here’s a tip that might surprise you: creatine isn’t just for guys. Research suggests it may help support strength and training adaptations in women, though results can vary. The good news: creatine monohydrate is one of the most-studied supplements out there and is generally considered safe for healthy adults.
Sure, should guys follow these tips, they’re likely going to put on more muscle than women. But any muscle women can build puts them a step closer to easier weight loss.
The Bottom Line
Look, the research is clear: men do have some biological advantages when it comes to weight loss—more muscle mass, higher testosterone, and a metabolism that burns a few hundred extra calories per day. But those advantages aren’t permanent, and they’re definitely not a reason to give up.
The playing field evens out over time. By focusing on building muscle through strength training and fueling your body with enough protein, women can close that gap. And remember—the goal isn’t to lose weight as fast as possible. It’s to lose weight in a way that lasts.
So the next time your partner drops five pounds seemingly overnight, take a breath. Your body isn’t broken—it’s just playing a slightly different game. And with the right strategy, you can absolutely win.