CLAIM: Men lose fat faster than women

FACT: True. This is due to men’s higher muscle mass, metabolism, and hormonal differences compared to women

First Check came across an Instagram reel claiming that men lose fat faster than women. The video contends that men burn fat up to 12 hours after exercise, whereas women burn it only for four hours, attributing this to differences in muscle fiber composition, metabolism, and energy utilization between men and women. 

"Type 2 muscle fibres are bigger, so they require more energy and burn more calories throughout the day," explains one of the two content creators featured in the video. 

Another adds: "Men use glycogen for energy, which takes more effort to replenish after exercise, while women rely on stored fat, providing slow and sustained energy."

The reel further points out that a woman's metabolism fluctuates with the menstrual cycle, making it unrealistic to expect the same progress as a male counterpart. 

Is the claim true? We investigate

First Check consulted Dr Rajiv Kovil, Head of Diabetology at Zandra Healthcare in Mumbai, who said this is indeed the case.

“Men tend to lose more weight in kilograms since they have more muscle mass and a higher basal metabolic rate (BMR),” he said. 

Basal Metabolic Rate (BMR) is the amount of energy the body needs to perform basic life-sustaining functions while at rest. The functions include breathing, circulating blood, regulating body temperature, cell production and brain and nerve function. Men usually have a higher BMR due to greater muscle mass.

“Men have higher testosterone and less estrogen and the vice versa for the opposite sex. Testosterone encourages muscle growth, while estrogen influences fat storage,” Dr Kovil said. “Men’s higher BMR and hormonal profile allow them to burn fat longer after high-intensity workouts”. 

A systematic review of randomized controlled trials has found that in 10 out of 11 studies, men lost more weight in diet and exercise interventions, suggesting faster fat loss linked to higher muscle mass and metabolic rate.

Another study observed that after an 8-week low-energy diet, men lost significantly more total fat mass (11.9 kg vs. 9.5 kg in women) and visceral fat, attributed to greater lean mass and differences in fat distribution. 

The reel’s claim about energy sources—men relying on glycogen and women on stored fat—is true. 

“That’s true again because of hormonal influence,” Dr. Kovil said. “Women use fat stores up to moderate-intensity exercises, but in high intensity, they shift to glycogen stores.”

During menstruation, according to the diabetologist,  fat burning goes down, cravings for food increase, and water retention can happen.

“Similarly, after ovulation (in the second half of the cycle), women’s metabolism can increase by 5-10%, but fat burning slows down, and water retention hides weight loss,” Dr Kovil elaborated. “This makes it unrealistic to expect women to lose weight at the same steady rate as men, even if they follow the same diet and workout plan. Since men don’t have these hormonal shifts, their fat loss tends to be more consistent.”

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