Does Testosterone Make You Gain Weight? How the Two Connect

You’ve probably heard rumors that testosterone makes men gain weight. The truth? It’s usually the opposite. 

Healthy testosterone levels actually help men maintain lean muscle, manage fat, and minimize unwanted weight gain. One study found that lower percentages of body fat and higher lean body mass levels (i.e., the weight of your organs, skin, bones, body water, and muscles) were linked with elevated testosterone levels in men. 

Low testosterone levels in men become increasing common with age, especially over age 40, which may be making it harder to achieve or maintain your desired body composition. 

Ahead, learn more about what testosterone is and how it plays a role in both weight management and muscle building. Then, find out more ways to help support healthy testosterone levels if you think you may have a deficiency, including replacement therapies and other options.

Testosterone is a sex hormone produced in the testicles that’s essential to male growth and development.

Among other things, healthy levels of testosterone help:

• Regulate sex drive

• Contribute to bone density

• Distribute fat tissue

• Build muscle mass and strength

• Produce red blood cells and sperm

• Support facial and body hair growth

So how exactly does low T impact your body? Let’s break it down.

Does testosterone make you gain weight? Yes, it can — when it’s low. This happens because the hormonal imbalance with low T can lead to increased fat storage, muscle loss, and metabolic disruptions. We’ll break down the details of each below.  

Increased Fat Storage 

As one medical article explains, people with obesity tend to have reduced testosterone levels because of the insulin resistance associated with excess weight. 

Basically, insulin helps keep blood sugar levels normal, and when it gets thrown off, your body starts to store that surplus of sugar as fat, which then leads to weight gain.

Insulin resistance can also lead to a decrease in the protein that binds with testosterone, which then suppresses the reproductive system. 

It’s a bit of a chicken-or-egg situation, but the leading belief is that this is what causes a vicious cycle wherein low levels of testosterone (low T) lead to further weight gain and metabolic issues, and vice versa.

In addition, one study has linked belly fat in particular to lower levels of testosterone. This is likely because belly fat contains higher levels of the enzyme responsible for converting testosterone into estrogen, which, in excess, suppresses T levels.

Decreased Muscle Growth and Strength 

Having a testosterone deficiency can also lead to a loss of muscle mass and strength. 

This is because testosterone binds to androgen receptors, which then signals your muscle fibers to stay intact. Without enough of the hormone, though, the muscles break down and become weaker, which can lead to mobility issues and weight gain.

In other words, testosterone helps promote muscle growth and maintenance.

Weakened Metabolism 

Muscles burn more calories than fat, so having more muscle can also help with weight loss. Testosterone plays a role in metabolism function, and normal levels help break down fat, burn more calories, and maintain muscle mass. It’s all connected! 

One small study looked at 33 men with a high prevalence of hypogonadism after they had bariatric surgery to see how weight loss and low T were correlated. 

(Hypogonadism is a condition where the sex glands — testes in men and ovaries in women — produce very little or no sex hormones, which then interrupts the development of sex organs, puberty, or fertility, and leads to things like erectile dysfunction or premature ejaculation.)

The study found that after 12 months of significant weight loss, testosterone levels significantly improved, as did levels of the sex hormone-binding proteins and follicle-stimulating hormones. 

This highlights the importance of sustained weight loss in improving hormonal health in men with obesity.

Symptoms of low T in men can include things like:

• Weight gain

• Low libido

• Fatigue

• Irritability and depression

• Breast growth

• Decreased muscle mass

• Reduced endurance or stamina 

• Difficulty concentrating

These symptoms can be both physically and emotionally frustrating to deal with, but the good news is that testosterone replacement therapy (TRT) is an effective and safe way to reverse them if you’ve been diagnosed with a deficiency.

As outlined by one scientific article, hormone replacement therapy, which is a prescription treatment, works by restoring normal glucose and fat breakdown processes. 

TRT can also restore hair growth, support voice deepening, enhance sexual function, improve mental well-being, and increase bone density.

It’s also a great long-term treatment option. Research shows that long-term TRT (used for up to eight years) in men with hypogonadism and obesity can lead to major and sustained weight loss, a smaller waist circumference, and a lower body mass index (BMI).

TRT can be administered in a variety of ways, including injections, gels, patches, and pellets.

Because weight management is so tied to overall health and wellness, TRT is also associated with helping to improve metabolism and cellular function, decrease inflammation, and increase motivation and energy levels, all of which lead to better heart health and heightened physical activity. 

So it can be a really effective treatment that ultimately helps prevent and manage other medical conditions. Just note that TRT is prescription-only and requires medical supervision.

According to one review, testosterone therapy is recommended for men who have been diagnosed with hypogonadism, including those with obesity who are experiencing symptoms.

Some doctors might also recommend TRT for men who are over 65 and experiencing symptoms associated with low testosterone levels.

It’s also totally possible to have lower levels of testosterone and experience some of the symptoms (like less body hair) but not necessarily need to undergo TRT. 

When in doubt, get an assessment with a healthcare provider to see if they think you might be a good fit. Sometimes, a quick blood test is all it takes to get a diagnosis.

Research continues to evaluate long-term safety, but current evidence shows most healthy men tolerate TRT well with few side effects.

Still, according to one study, testosterone treatment might worsen untreated sleep apnea and affect fertility, though this usually goes away when you stop treatment. Other side effects could include:

• Acne

• Water retention

• Lower sperm count

• Higher red blood cell count

Most of these symptoms can be managed, though some are easier to treat than others. If you’re experiencing any, talk to your doctor about the best path forward.

According to a medical review, weight loss by any means, whether by diet, exercise, medication therapy, or bariatric surgery, can help reverse hypogonadism by increasing total T levels. 

And if you haven’t been diagnosed with hypogonadism but think you might benefit from some kind of testosterone increase, you could look into other natural remedies. Below are some tips.

• Try to squeeze in more exercise (but don’t overdo it). Aim for a mix of aerobic exercise and strength training, which can increase muscle mass and help with burning fat. Working out regularly is beneficial for many aspects of health, but avoid overtraining, as this can have the opposite effect.

• Make sure you’re getting enough sleep. Your body replenishes your testosterone levels during sleep, so make it a priority to get good, quality shut-eye.

• Keep stress levels in check. Stress increases cortisol in the body, which can in turn increase fat deposition, causing more testosterone to convert to estrogen. Things like meditation and exercise can help reduce stress and cortisol levels. 

• Cut back on alcohol and smoking. Excessive drinking and smoking are both linked to lower testosterone and reduced fertility.

• Prioritize healthy, whole foods. Limit processed fare and up your intake of whole foods including fruits, vegetables, nuts, and flaxseed. Healthy fats from foods like flaxseed, walnuts, and fatty fish support hormone production and overall metabolic health.

Testosterone, weight, and body composition are closely linked. Healthy T levels support muscle growth, fat metabolism, and overall energy, while low levels can contribute to weight gain and related health issues. 

The good news? Both lifestyle changes and medical treatments can help restore balance.

Here are some important takeaways: 

• Testosterone doesn’t cause weight gain. In fact, healthy T levels help regulate body composition and metabolism.

• Low T can lead to fat gain and muscle loss, but treatment and lifestyle changes may reverse the cycle, promoting fat loss and muscle maintenance.

• TRT and natural strategies like strength training, stress management, and good nutrition support both testosterone and long-term health.

If you think low testosterone might be playing a role in your weight or energy levels, talk with a healthcare provider. 

A simple test can confirm your hormone levels, and from there, you can explore whether lifestyle changes, medical treatment (e.g., weight loss medications like Ozempic^®), or both are the right fit.