Why Men and Women Lose Fat Differently: The Truth About Hormones and Metabolism

Why Men and Women Lose Fat Differently: The Truth About Hormones and Metabolism

At 4F Coaching, we believe in education just as much as execution. One of the most common questions we get when coaching couples or groups is: Why does he seem to drop fat faster than me? Or vice versa.

The short answer? Hormones and metabolism.

Let’s break it down.

Hormonal Differences Play a Big Role

Testosterone: The Fat-Burning Powerhouse for Men

Testosterone is the primary male sex hormone—and it has a huge effect on body composition. Higher levels of testosterone promote the development of lean body mass (muscle tissue). And muscle is metabolically active. In other words, the more lean mass you have, the more calories your body burns—even at rest.

According to the National Institutes of Health (NIH), men typically have 10-20 times more testosterone than women, contributing to more natural muscle mass and a faster basal metabolic rate (BMR). This means men often lose fat quicker during a calorie deficit simply because their bodies burn more fuel throughout the day.

A 2008 study published in the Journal of Clinical Endocrinology & Metabolism found that higher testosterone levels were positively associated with lower body fat percentage and better lean mass retention in men.

Estrogen: A Fat-Storing Signal for Women

On the flip side, estrogen—while incredibly important for reproductive health—encourages the storage of fat, especially in the hips, butt,, and thighs. This is part of a biological strategy designed to support pregnancy and childbearing.

This fat isn’t “bad”—in fact, it’s essential for hormone regulation and fertility—but it does make fat loss more stubborn in certain areas for women.

A 2010 study in the American Journal of Physiology-Endocrinology and Metabolism found that estrogen receptors in the lower body promoted lipid uptake and inhibited fat breakdown, especially during exercise.

Metabolism: Men Burn More at Rest

Muscle mass is a major driver of metabolism. Because men generally carry more muscle and less fat, their basal metabolic rate (BMR)—the number of calories they burn with basic bodily functions like breathing and circulation—is naturally higher.

Women, with a higher body fat percentage and lower lean mass on average, must often work harder to create the same calorie deficit. This is not a limitation, just a biological difference to account for when setting expectations and designing a fat loss strategy.

Fat Distribution Patterns Differ

• Men tend to store fat around the abdomen (visceral fat), which is more dangerous for long-term health but often easier to lose.
  
  

• Women are more likely to store subcutaneous fat in the lower body, which is safer but more stubborn to burn off.
  
  

This is why two people can eat the same, train the same, and still see different results.

So, What Can You Do?

While biology plays a role, your body isn’t locked into one pattern forever. The key is to train smart and eat with purpose:

1. Strength training builds muscle and raises metabolism for both men and women.
   
   

2. Protein intake supports lean mass and recovery.
   
   

3. Tracking food can help regulate calorie intake and ensure you’re in a fat-burning zone.
   
   

4. Managing stress and sleep helps regulate hormone levels that impact fat storage (like cortisol and insulin).
   
   

Final Thoughts: Comparison Kills Progress

Fat loss is not a race, and it’s definitely not the same journey for everyone. At 4F Coaching, we tailor your program to your biology, your goals, and your lifestyle.

Instead of comparing yourself to others, focus on consistency, progress, and how you feel in your skin. Because whether you’re male or female, fat loss is possible—and we’re here to coach you through it.

If you’d like help navigating your fat loss journey with a team who understands the science and the psychology, we’d love to coach you. Reach out to join our transformation program today.