GlossaryNutrition · Goals
Caloric surplus
Occurs when more calories are consumed than expended, favoring muscle mass or weight gain.
Definition and context
Occurs when more calories are consumed than expended, favoring muscle mass or weight gain. This definition summarizes the main objective of the concept so that any reader can quickly identify how to apply it.
It is the positive difference between calories ingested and calories expended. A moderate, controlled surplus with sufficient protein helps gain lean mass while minimizing fat gain.
Why is it relevant?
Allows planning muscle gain phases in a controlled way, avoiding rapid fat increases and improving performance.
Applied example
How to apply it in Almendra
- Set up biweekly reminders in Almendra to review weight, circumferences, and performance.
- Save moderate hypercaloric menu templates and duplicate them based on food preferences.
- Automate calorie adjustment messages if weekly weight gain exceeds 0.5% of body weight.
Key recommendations
- Maintain a small surplus (+5-15%) to minimize fat gain.
- Keep protein stable (1.8-2.2 g/kg) and carbohydrates sufficient for performance.
- Review waist circumference and performance every 2-3 weeks.
- Adjust if weight rises too quickly or performance stalls.
- Include sufficient fiber and micronutrients for digestive health.
Frequently asked questions
How much weight should I gain per week?
Between 0.25% and 0.5% of body weight is a typical range to minimize fat gain.
Should I do cardio while in a surplus?
Yes, light cardio can support cardiovascular health and recovery without compromising gains if you maintain the surplus.
Related terms
Next step
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