Testosterone and Weight Loss: What’s the Connection?

Due to biological differences in metabolism, body composition, and hormones, men generally burn more calories than women. When looking for reasons to explain this discrepancy, testosterone may stand out. After all, testosterone, the primary male sex hormone (androgen), is often hailed as the secret sauce of masculinity. Not only does it help you grow a beard and healthy sperm cells, but it also plays a central role in your fat distribution, muscle mass, and metabolic rate.

So if you notice your body is holding onto extra fat—which often happens with age, along with a steady drop in the levels of the hormone in your body—you may wonder, Does testosterone affect weight loss? 

A quick answer: Not directly, but being low in testosterone may hinder your goals for lowering your body weight.

Below, you’ll gain a deeper understanding about what the science says regarding whether boosting your T levels could be the missing link in your weight loss game plan.

Testosterone is an anabolic hormone that promotes protein synthesis, which is essential for building and maintaining lean muscle mass. The more lean muscle you have, the more energy your body burns at rest. On the other hand, less muscle mass may make you more susceptible to storing excess energy as fat.

In other words, there’s an indirect relationship between having higher testosterone levels and experiencing more fat loss due to increased energy expenditure. 

Conversely, having lower-than-normal testosterone levels can be associated with less lean muscle mass and more body fat storage, particularly around the abdomen (which is called visceral fat). 

Some researchers believe reduced muscle mass is a key reason testosterone deficiency results in unintentional weight gain for men. According to one European study, obese men had an eight-fold higher risk of low testosterone compared to men with a healthy weight. Furthermore, over two-thirds of men with morbid obesity have hypogonadism, or testosterone deficiency, a condition that may be reversible by achieving a healthy weight.

Having excess visceral fat seems to suppress T levels because the fat contains high levels of aromatase, an enzyme that converts the androgen into estrogen. Estrogen levels have been found to be higher in men with obesity.

Increased estrogen levels in males may also reduce the production of gonadotropin-releasing hormone (GRH), resulting in lower levels of luteinizing hormone (LH) and, ultimately, reducing testosterone production.

The bottom line: Your testosterone levels are indeed a factor that governs your body composition. But, having just the right amount of the hormone won’t instantly manifest muscle mass or have you achieve your weight loss goals. T levels help shape the environment within your body, which influences how efficiently you can gain muscle and lose fat.

When your testosterone levels take a dive, your body has ways of eventually letting you know. For some guys, this may look like gradual changes in body composition or a change in how easily they can maintain a certain muscle mass or body fat percentage. 

While it’s important to not self-diagnose, here are some possible indications that your weight management challenges may be related to your T levels: 

• Increased belly fat. Low testosterone is linked to higher fat accumulation, particularly visceral fat, which is stored deep in the abdomen and can be tougher to lose. This can create a vicious cycle where more visceral fat can further lower testosterone levels.

• Reduced muscle mass. Without adequate testosterone, building or maintaining lean muscle may become harder, which can, in turn, ultimately lower your resting metabolic rate.

• Low energy. Feeling more tired than usual or less motivated to hit the gym? Ongoing low T levels may be to blame. 

• Mood changes. When your hormones are out of their normal range, you may notice changes in your mental state. Low T levels may be associated with low mood, trouble focusing, and even feeling less confident. 

• Poor sleep. Low testosterone can contribute to worsened sleep, which can make staying active and losing weight tougher. 

• Low libido. While not directly tied to weight, a reduced sex drive is a common red flag for low T, and it might signal that something else is off hormonally. Low testosterone can also contribute to erectile dysfunction (ED).

If you’re experiencing any of these symptoms and don’t have a simple explanation, it’s always a good idea to reach out to your healthcare provider, who may suggest testing hormone levels.

If you end up being diagnosed with low testosterone or hypogonadism, you might wonder if testosterone replacement therapy (TRT) is the best way to achieve fat loss, muscle gains, and feeling like yourself again. 

For some guys, the intervention may indeed be effective for assisting with weight loss. Some studies show that normalizing testosterone levels is associated with improvements in lean muscle mass, reductions in body fat, and having more energy. (More on this below.)

However, TRT alone won’t accomplish your weight management and body composition goals, and TRT is not a weight-loss drug

The intervention works best when combined with evidence-based lifestyle approaches, including physical activity (cardio plus weightlifting), optimal nutrition, getting enough sleep, and managing your stress.

Finally, it’s important to remember that TRT should be saved solely for men with true low testosterone levels. It’s meant to address low levels and support men’s health—not to be used as a strategy to drop pounds or bulk up faster. 

Potential Risks and Side Effects of TRT

While TRT can work to increase testosterone, it doesn’t come without risks. These include: 

• Increased red blood cell count. Known clinically as polycythemia, having a high red blood cell count can raise the risk of blood clots, stroke, or heart attack if not properly monitored. Research shows that elevated hematocrit (the percentage of red blood cells in your blood), particularly above 52 percent, is a key risk factor while receiving TRT. For this reason, labwork should be closely monitored.

• Mood swings. Some men report changes in mood or aggression while receiving TRT. However, it seems to be more common that men with hypogonadism experience low mood, and that the addition of TRT may help slightly improve the situation.

• Worsened sleep trouble. Especially if you already have breathing conditions associated with a sleep disorder, adding more testosterone may exacerbate the issue.

• Acne or oily skin. Hormonal shifts can promote skin breakouts.

• Reduced fertility. TRT can reduce sperm production and negatively affect male fertility. This appears to be a result of certain TRT administration methods affecting the hypothalamic-pituitary-gonadal (HPG) axis. 

• Possible cardiovascular risks. Although research is mixed, some older studies raise concerns about increased heart-related risks (especially for aging men). Still, other (and more recent research) has found no association between TRT and an increased risk for adverse cardiac events.

All of these reasons underscore why it’s so important to work with a trusted healthcare provider who can monitor your well-being while undergoing TRT.

Your healthcare provider can also suggest other ways to boost your testosterone without TRT. Hims offers access to alternative testosterone treatments, such as enclomiphene citrate, which boosts your body’s natural testosterone production without compromising fertility. Schedule a consultation with a healthcare provider to request an at-home testosterone test kit and see if you qualify for treatment. 

In a 2021 systematic review of 16 randomized controlled trials, researchers examined the effects of testosterone replacement therapy in men with obesity and low testosterone levels. 

TRT was associated with a modest gain in lean body mass of around four pounds and slight improvements in LDL cholesterol levels. While TRT helped reduce waist circumference and body mass index (BMI), the results varied widely across studies. 

A 2014 review highlighted evidence that testosterone therapy in overweight and obese men with testosterone deficiency can lead to sustained weight loss, reduced waist circumference and BMI, and improved body composition. 

When these factors improve, men may experience improved energy use, less fatigue, and more motivation to be physically active. Unlike many other weight loss treatments, TRT has shown success in the long term without rebound weight gain.

A 2016 randomized, placebo-controlled trial investigated whether testosterone therapy boosts the effects of a very low-calorie diet in men with obesity and low testosterone. Over 56 weeks, men who received testosterone lost significantly more fat mass and visceral fat than those given a placebo. While both groups initially lost lean mass during the diet phase, only the TRT group regained muscle during the maintenance phase. By the end of the study, men who received TRT kept more lean mass and had lost more fat.

Overall, there’s evidence that optimizing testosterone levels can help support healthy weight management for guys with low T.

Hormone replacement therapy isn’t automatically the answer if you’re noticing some extra padding around your midsection. Sometimes, making lifestyle changes might be effective in shifting your testosterone levels back up to where you want them.

Here are some lifestyle tweaks to consider.

Lift Heavier

Research has found strength-training exercises to be effective for temporarily increasing T levels, especially compound movements like lunges, squats, and deadlifts. While the effects aren’t permanent or even long-term, the more you incorporate resistance exercise into your workout routine, the more frequently your testosterone will get a boost. Plus, guys who work out may have healthier semen and hormone parameters than guys who don’t.

Get More Sleep

Testosterone production peaks in the middle of the night and doesn’t start to decline until the morning. When men experience a sleep restriction of five hours per night for a week, it can result in a 10 to 15 percent reduction in testosterone production during the day. Experts recommend that adults get a good seven to nine hours of quality sleep each night. 

Optimize Your Diet

Just as eating a variety of nutrient-dense foods is important for your overall wellness, it’s also crucial for maintaining healthy hormone levels. Try to incorporate plenty of fruits, vegetables, whole grains, nuts, and lean proteins. Vitamins and minerals like magnesium, zinc, and vitamin D are important for overall health, including hormone production.

Address Your Stress

Chronic stress can keep cortisol high, a situation directly associated with lower T levels because of how it can suppress hormone secretion from the testes. To keep cortisol levels in check, incorporate stress-management techniques into your routine, like listening to calming music, taking walks, spending time in nature, or meditating. 

Limit Alcohol

Consuming excessive amounts of alcohol may lower testosterone levels in men. Cutting back (or quitting altogether) can lead to noticeable improvements in hormone balance. And if you don’t already drink, there’s no reason to start. 

Check Your Vitamin D Levels

Low vitamin D levels may be linked to low testosterone, but the research isn’t clear. Some studies show a connection, while others don’t. Your body makes vitamin D from sunlight, but it’s rarely enough. The best way to know if you’re getting enough is to get your levels checked. If they’re low, your doctor can recommend a supplement.

These habits can help support normal testosterone levels, but are also great for your overall health. And if you want more tips for how to increase testosterone naturally, check out our guide.

Your T levels can influence your ability to lose weight or maintain muscle mass, but they’re only one piece of the puzzle—and they’re not a quick fix.

Here are some things to remember about testosterone and weight loss: 

• Testosterone impacts body composition by supporting muscle growth and metabolic function.

• TRT might be an option for men with clinically low testosterone to reduce fat and build lean mass, but it’s not a weight-loss drug, and it carries risks.

• Healthy lifestyle changes are foundational for naturally boosting testosterone, reaching sustainable weight loss goals, and supporting overall well-being.

If you suspect low testosterone or are curious whether your hormone levels are playing a role in your weight loss journey, it’s time to talk to your healthcare provider.