what is a calorie surplus

Guide On What Is A Calorie Surplus?

Guide On What Is A Calorie Surplus?

A caloric surplus is defined as the state when more calories are consumed by the body that it is able to burn. During a caloric surplus state, there is an increase in body mass. This state arises when you ingest more calories than you are able to burn. This can lead to a gain in weight in the form of fat or muscle.

What Is A Dirty Bulking?

Dirty bulking is a process that takes the Caloric Surplus process a step further. It may be referred to as a period when there is unstoppable gain in weight by any method needed, for promoting gains in strength and muscle. Generally, it is done along with high-intensity metafit resistance exercises, in order to have one complement the other, and make these fruitful.

calorie surplus

How Much Caloric Surplus Is Ideal From Maintenance?

According to the traditional thought, one has to eat as much possible and get the body packed with any type of foods. This is due to the thinking that when one eats more foods, there is higher gain in weight.

However, as per one modern study conducted on athletes, it has been suggested that more of foods does not lead to better gains. A specific group of athletes was kept on a surplus of a planned 500-calorie surplus and calorie tracking was done for this group. This was not done for the other group. However, the intake of energy for the second group was found to be more than the first one. The study ended with the group on planned surplus having similar strength and muscle mass as the other group. However, the group that was made to have more of calories was found to have more overall fat gain.

Thus, it was found that opting for a huge surplus is not advantageous for the muscle gain rate. Instead, it may be counterproductive to increase calorie intake significantly, as it leads to a higher fat gain. It was concluded that the intake of too many calories above maintenance can only serve to make one fat and waste his / her money. It is much better to have – at a time - a surplus of 100 to 400 kcal.

How To Know Whether You Are In A Caloric Surplus?

In case – over a long time period, such as at least for two weeks, the scales go up,  you can be more or less assured that your intake of calories over that time span has surpassed the number of calories that your body has used.

It is important to look at longer time periods as acute weight changes, such as from one day to another, may arise due to various things. These can be:

  • Types of foods that you have consumed. Salty and / or high cab foods may retain water
  • Quantity of food in the bowl / gut. When exactly you had a large meal last or went for a dump?

In case your weight increases by a kilo from Wednesday to Thursday, do not assume that you have gained one kilo of muscle or fat.