You've probably heard that it's harder for short people to lose weight. And if you're on the shorter side, maybe you've experienced this firsthand. But is it really more challenging or does it just seem that way? And if so, why? Keep reading to hear from weight-loss experts who weigh in — pardon the pun — on this hot topic.

True or False: It's Harder for Short Women to Lose Weight
So, let's get this out of the way: "Sorry to say it, but it's true that shorter women have to consume fewer calories to lose weight than taller friends if all other factors are equal," says Luiza Petre, M.D., a board-certified cardiologist who specializes in weight loss. In other words, the harsh reality is that even if you have the same activity level and overall health, your taller friend will be able to eat more and still lose more weight than you, a shorter person, can.

And because you have to eat fewer calories to see weight-loss results (or maintain your weight), it can feel a lot harder, she says.

The reason this is true is pretty simple: "The more muscle mass you have, the faster your metabolism works. Taller people have more muscle mass because they are born with it simply because of their height," explains Shari Portnoy, a registered dietitian.

Your lean muscle mass impacts your basal metabolic rate (BMR), which determines how many calories your body burns at rest. The more lean muscle you have, the higher your BMR will be, and the more you can eat. Of course, activity level plays a role here, too, but the higher your BMR is, the less work you have to do to account for extra calories eaten.

Portnoy says that, in her experience, shorter people do tend to have a harder time losing weight. "The less weight you start with, the harder it is to lose. It will be easier for a 200-pound person to lose weight than a 100-pound person." This is the same reason it takes longer to lose those last 5 pounds than it does to lose 5 pounds at the start of a weight-loss journey.

But Wait, It's Not That Simple!
So, yes. Shorter people have to eat less than taller people to lose weight in general. But height isn't the only factor in how many calories you burn daily. Sleep, genetics, hormones, exercise, diet history, and exercise are also critical, says Dr. Petre.

"It is not as easy as saying that tall is always better than short when it comes to weight loss," says Rachel Daniels, a registered dietitian and senior director of nutrition at Virtual Health Partners. "There may be a time when a shorter person does not need to eat less than a taller person to lose weight since height is only one factor in the equation," she says.

For example, if the shorter person has a higher lean body mass percentage, they can consume the same number of calories as someone taller with less muscle mass and lose weight at a similar rate, she explains.

One of the primary ways you can increase your metabolism is by exercising, and this is one area where shorter people may have an advantage. "A smaller person has a lower calorie requirement, but they can also burn more than a taller person faster doing the same exercise," points out Tracy Lockwood Beckerman, a registered dietitian. "For example, if a shorter person is walking a mile, they have to put in more work and more steps to get through that mile, whereas a taller person takes fewer steps and won't have to work as hard."

Weight-Loss Tips for Shorter People
On the shorter side and not seeing the weight-loss results you're after? Here's what to try to troubleshoot.

Lift weights. "Being shorter, it would help to do strength training and develop as much muscle mass as you can, which in return burns more calories," says Dr. Petre.
Tune in to hunger cues. "Although someone shorter should not be eating as much as someone taller, they also shouldn't be as hungry," says Beckerman, although activity level plays a role in appetite. "Your body knows what it needs, so trust it!" (Making mindful eating a regular part of your diet can be a huge help when it comes to getting in touch with your hunger cues.)
Ballpark your calorie needs. Calculate your calorie needs with an online calculator where you can enter your height, weight, and activity level, suggests Beckerman. Of course, you don't have to stick to the *exact* calorie goal the calculator spits out, but it can help you determine approximately how much you should eat to lose or maintain your weight. (More on how to do that here: Exactly How to Cut Calories to Lose Weight Safely)
Chat with an expert. "Speak to a registered dietitian or a health expert before comparing yourself to your leggy friend who seems to be able to take off those 5 pounds in a snap," Daniels suggests. They can help put things in perspective and suggest how to make the most of your BMR.