CALORIC SURPLUS

Gaining muscle mass is a common goal for those looking to improve their body composition. To achieve this, it is essential to create a caloric surplus, meaning consuming more calories than the body expends.

What is a Caloric Surplus?

A caloric surplus occurs when calorie intake exceeds total energy expenditure. This excess energy allows the body to use the additional calories for muscle tissue building, especially when combined with proper strength and hypertrophy training.

How to Calculate It?

Step 1: Calculate Basal Metabolic Rate (BMR)

Here are different formulas:

• Harris-Benedict:
  
  

            -Men: BMR = 10 x Weight (kg) + 6.25 x Height (cm) –              5 x Age (years) + 5
            - Women: BMR = 10 x Weight (kg) + 6.25 x Height                    (cm) – 5 x Age (years) – 161

• Cunningham: BMR = 22 x Lean body mass (kg) + 500

• Simple:BMR = Weight x 22

Step 2: Multiply BMR by daily physical activity

• Sedentary (3k-5k steps) + (3-6 training days) = 1.3-1.6

• Lightly active (8k-10k steps) + (3-6 training days) = 1.5-1.8

• Active (13k-15k steps) + (3-6 training days) = 1.7-2.0

• Very active (20k steps) + (3-6 training days) = 1.9-2.2

Step 3: Add 300 to 500 kcal to the result

• Result + 300 or 500 kcal = final result

Strategies to Create a Caloric Surplus

• Increase food intake: Include calorie-dense foods such as nuts, seeds, avocados, healthy oils, pasta, and protein shakes.

• Eat frequently: Having multiple meals throughout the day can help increase total caloric intake.

• Opt for high-quality proteins: Consuming sufficient protein is essential for muscle synthesis. Sources like chicken, fish, eggs, dairy, and plant-based proteins should be part of your diet.

• Incorporate carbohydrates: Carbohydrates are essential for providing the necessary energy during training. The best options are whole grains, legumes, and tubers.

• Strength training: Strength training is key to stimulating muscle growth.

The Importance of Balance

A balanced approach that includes strength training and proper food quality control is crucial for maximizing muscle growth while minimizing fat gain.

Side Effects

A significant excess may lead to increased body fat. A moderate approach is recommended, adjusted according to the body's responses. A gradual increase in body weight (0.5 kg per week) is ideal to minimize the risk of fat gain.

Conclusions

Muscle mass gain through a caloric surplus requires planning. By consuming an adequate amount of calories and nutrients, along with a strength training program, you can effectively and sustainably achieve your goals.

References

• Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: From requirements to metabolic advantage. Applied Physiology, Nutrition, and Metabolism.

• Schoenfeld, B. J. (2010). The effect of protein timing on muscular strength and hypertrophy: A meta-analysis. Journal of Sports Sciences.

• Mortensen, H. M., et al. (2015). The role of carbohydrate intake in the exercise performance of endurance athletes: A meta-analysis. Journal of Sports Medicine.