Do you want to be on a calorie surplus? Chances are that you already are on one! That’s because most people eat more calories than they should – that is why more people are at risk of lifestyle diseases – and why so many people are always looking for ways to cut the extra weight. I will delve into what a calorie surplus is, why you can go on one, the benefits of doing so, accompanying dangers, and more. And if this is a route you want to take, you can reach me for advice on how to do so. Are you ready?

What is a Calorie Surplus?

Before we even get into the surplus, let us consider what calories are. You can find more detailed information in the guides below, but I will cover just enough to give you an idea of what a surplus entails.

1. What are calories, and how do you measure them?
2. What are empty calories?
3. What are maintenance calories?
4. What is a calorie deficit?

Calories are units of measure of the energy stored in food. So, when you google the number of calories in a boiled egg and see that it has 75 calories, that means that when you consume the egg, you will have 75 units of energy in your body. Your body uses the egg to fuel its various functions, including thinking. And what it cannot use, it stores in the body as fat.

You likely already know all this – the fewer calories you consume, the less weight you gain in the long run. As simple as this may sound, calorie intake is actually more complex. What you need and what another person needs will differ based on factors such as:

• Your age,
• Your weight,
• Your height,
• Your gender,
• Your mental well-being,
• Your physical activity, and
• Your health and fitness goals.

So, while you may need 1,700 calories, another person may need 2,000 calories even if you are the same age, weight, and height. Interesting, isn’t it? But how can you tell how many calories you need to consume daily? You determine your maintenance calories, also known as your total daily energy expenditure.

Maintenance calories factor in your individual traits and activity levels. For example, a person who works out often needs more calories than someone who works out less. Similarly, a person with more muscles needs more calories than someone with more body fat. That’s why following what someone else eats in a day and expecting the same results cannot work. Instead, you must understand what your body needs. And to do this, you can use this guide to get an accurate figure.

Are we together thus far?

So, what is a calorie surplus? – it is basically eating more calories than your maintenance calories. Say, for example, that your body needs 2,000 calories a day and you consume 2,300 calories; you would be on a calorie surplus! That’s the long and short of it. And like I said, many people are on a calorie surplus even without knowing it because they do not know their maintenance calories and thus consume more calories than their bodies need.

Should You Try a Calorie Surplus?

Why would anyone want to eat more calories than their body needs?

1. To gain weight: If you struggle with low body weight, the best thing would be to eat more calories to gain weight in the long run.
2. To bulk up: Most people who want to gain muscle eat more calories than their body needs, forcing the body to use the nutrients to develop more muscle.

Please note that when trying to achieve any of these goals, you should follow a balanced meal plan that provides you with key macros and micronutrients. Otherwise, you can gain unhealthy weight, leaving you predisposed to many health conditions. So, always have a meal plan that helps you reach these goals.

How Many Calories Should You Add?

It’s often easier to add weight than it is to lose weight. So, you want to take it easy with the surplus and instead focus on gradual gains. That means that you should avoid overindulging. The standard recommendations are:

1. For slight weight/ muscle gains: A surplus of 5% above your maintenance calories- Best for people with low maintenance calories,
2. For moderate weight/ muscle gains: A surplus of 10% above your maintenance calories – for people with moderate maintenance calories,
3. For significant weight/ muscle gains: A surplus of 20% above your maintenance calories – for people with high maintenance calories.

Do not add too many calories at once. Otherwise, the body will not use the extra energy efficiently and you will end up battling fat deposits that will set you back. Even if your goal is to gain weight, you should gain a healthy weight. And that comes from eating a balanced diet and working out.

Keep recalculating your maintenance calories whenever you increase or decrease your activity levels. E.g., if you slow down and start working out twice a week instead of four times a week, your maintenance calories will reduce. And if you keep up with the surplus based on the original maintenance calorie calculations, you will provide the body with more energy than it can convert to gradual weight or muscle gains. And you will likely gain fat deposits. Be careful with this.

Are Calorie Surpluses Healthy?

Generally, you should only eat calories equivalent to your body’s needs. For example, if your body needs 1,500 calories daily, you should stick to this. Even so, some circumstances may require you to eat more calories, e.g., when you intentionally want to gain weight or build muscle. But if this is not your goal, going on a calorie surplus puts you at risk of:

• Too much weight gain that makes your life harder – breathing and walking difficulties, general body fatigue, body image concerns, etc., and
• Inflammation that predisposes you to lifestyle and chronic health conditions.

If you’re not trying to gain weight or muscle, avoid going on a calorie surplus as it would only hurt your health. Plus, it may hamper your fitness goals by affecting your mobility.

How to Go on a Calorie Surplus

Do you want to gain weight or muscle? Here’s how you do it:

1. Calculate your maintenance calories,
2. Add a percentage to the TDEE based on your current TDEE and goals (this figure should be between 5% and 20%, no more than this),
3. Figure out a healthy eating plan that can help you add the extra calories (do not eat junk, aka, empty calories),
4. Gauge how your body responds and keep increasing or decreasing your calorie intake based on your TDEE, and
5. Adjust your calorie needs each time your activity levels change.

The most important thing is to eat healthy foods at least 80%-90% of the time, even as you add your caloric intake. Otherwise, you will risk gaining unhealthy weight – I cannot stress this enough.

Do You Want to Go on a Calorie Surplus?

I have a plan for you:

The Custom Meal Plan: If you want a customized meal plan based on your current TDEE and tailored to meet your health and fitness goals, book a consultation with me via dee@deemanded.com or drop a contact form.

Also, I am on Instagram and constantly checking my DMs. You can always find and interact with me here.

The 28-Day Metabolism Challenge

Do you want to fast-track your metabolism, lose weight, and be on a slight to moderate calorie deficit? Check out this guide. (Not for people who want to go on a surplus).