For example, one study showed that the less experience you have in training, the more quickly you will gain muscle mass when consuming a calorie surplus. No two women will have the exact same genetic makeup, the exact same body composition, or the exact same metabolic rate these are just a few factors that will influence how many calories you need to eat to achieve a surplus. A super simple guide to counting your macros.This will depend on a number of variables that make you, you. How is a calorie surplus different for each person?Įvery one of you reading this article will need to consume a different amount of calories in order to achieve a calorie surplus. Read on for advice on how to build muscle without gaining fat, including whether it’s actually possible. For the latter, the weight gained can be in the form of either fat or muscle (usually both). Calorie surplus: When you consume more calories than you expend.Ī calorie deficit is used when you want to lose weight, calorie maintenance is what you would consume if you wanted to maintain your current weight, and a calorie surplus is used when you want to gain weight.Calorie maintenance: When you consume roughly the same number of calories that you expend.Calorie deficit: When you consume fewer calories than you expend.Here’s a simple definition of each for you: What is the difference between calorie deficit, calorie maintenance, and calorie surplus? ‘A calorie surplus is when you consume more calories through food and drink than you expend through energy expending processes like exercise, movement and your basic metabolic functions,’ explains Dr Mike. Tips on how to build muscle and lose fat in a calorie surplus. Step-by-step instructions to implementing a calorie surplus sustainably and effectively.The difference between a calorie surplus, a calorie deficit and calorie maintenance.Consider this your calorie surplus cheat sheet, including: These are all questions we’re here to answer, with the help of NHS GP Dr Mike. Should you count your macros? Can you really gain muscle and lose fat simultaneously? What factors affect how you should calculate your ideal calorie surplus? Whether you’re looking to build muscle or have been advised to gain weight, knowing how to calculate the right calorie surplus for you, and what foods and training mechanisms can help you get there can be a quagmire of confusion. A calorie surplus is a bit like a well-mixed negroni finding the sweet spot is key.
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