To gain muscle mass, many people need a caloric surplus, that is, consuming more calories than the body expends. However, achieving this in a healthy way is key to avoiding fat accumulation, digestive problems and nutritional imbalances.
A smart surplus is based on:
- Choosing the right sources of calories.
- Eating enough without feeling heavy.
- Optimize digestion to better assimilate nutrients.
- Accompany it with structured strength training.
If you follow these principles, you will be able to gain muscle efficiently without compromising your health.
How many calories do you need to add to your diet?
Here is a simple, no-nonsense guide on how many calories to add for an efficient calorie surplus for each type of person. It is assumed that in all cases, people are training to gain muscle:
Sedentary people or those with little daily activity:
- Low surplus (add 200-300 kcal daily).
- They need a controlled approach to avoid unnecessary fat gain.
Active people:
- Moderate surplus (add 300-500 kcal daily).
- Balanced option to gain muscle without accumulating a lot of fat.
Very thin people (ectomorphs) or with a fast metabolism:
- High surplus (add 500-700 kcal daily).
- They need more calories because they burn energy quickly.
People who are overweight or have high body fat:
- They do NOT need a surplus.
- You can gain muscle by eating the same as before or even with a slight deficit.
It is also essential to pay attention to your body's signals: if you gain fat too quickly, reduce the surplus; if after 2-3 weeks you don't see progress, increase calories gradually.
Higher quality calorie sources
Not all calories have the same impact on your body. An uncontrolled calorie surplus based on junk food can promote fat accumulation instead of muscle growth and, over time, affect your metabolic health. Therefore, at least 80% of your diet should be made up of natural, nutrient-rich foods.
Healthy fats: To optimize the caloric surplus without affecting health, it is essential to prioritize sources of healthy fats such as nuts, avocado, extra virgin olive oil and coconut oil. These provide more energy in less volume and promote hormonal production and cellular function.
Carbohydrates: When it comes to carbohydrates, it's key to balance between calorie-dense, easily digestible sources, such as white rice, pasta, and fruits like bananas, mangos, and dates, and sources with fiber to regulate blood glucose and support gut health, such as oats, sweet potatoes, legumes, and green leafy vegetables.
Proteins: To meet protein requirements, options such as aged cheeses, whole eggs, fatty fish (salmon, sardines, trout) and fatty meats are superior to lean sources in a surplus. In addition to providing protein, they offer essential fatty acids and key micronutrients for muscle growth and metabolic health.
Other considerations
If you struggle to meet your daily caloric intake, homemade smoothies with calorie-dense ingredients like whole milk, banana, almond butter, and oats, along with nuts, are a convenient option to increase your intake without creating an excessive feeling of fullness.
It is essential to avoid refined sugars and ultra-processed carbohydrates, such as soft drinks, sweets, industrial pastries and sugary cereals, as they generate unnecessary insulin spikes, affect metabolism and promote fat accumulation.
It is also important to avoid processed meats and sausages, since, although they are high in calories, they often contain harmful preservatives, excess sodium and low-quality fats.
Similarly, it is recommended to eliminate frying in industrial or seed oils, such as refined soy, corn and sunflower oils, due to their high content of trans fats and omega-6, which promote inflammation and harm cardiovascular health.
How to achieve a surplus without feeling weighed down
One of the biggest challenges of a surplus is eating enough without causing digestive discomfort. Here are some strategies:
- Eat 5-6 smaller meals, instead of 3-4 large ones if you have trouble digesting large volumes of food.
- Use calorie-dense foods (nuts, olive oil, avocado) instead of large volumes of food.
- Get your calories through shakes instead of relying on solid foods alone.
- Don't overeat at one sitting, especially before training or sleeping.
- Reduce excess fiber in your meals to avoid slow digestion and bloating.
- Avoid drinking too much water with meals to avoid diluting gastric juices and affecting digestion.
- Use digestive enzymes if you have trouble processing large amounts of food. They can help improve nutrient absorption and prevent bloating.
Training and physical activity
Consuming more calories without proper training will only result in fat gain. For the surplus to be effective, it is essential to complement it with well-structured strength training and maintain high NEAT (non-exercise physical activity), which involves moving more throughout the day.
Does everyone need a caloric surplus to gain muscle?
As we mentioned before, a person who is overweight or has high body fat can gain muscle without needing a caloric surplus. This is because their body has enough energy stored in the form of fat, which it can use to fuel the muscle building process.
Cases in which a caloric surplus is NOT necessary:
- Overweight people: You can gain muscle and lose fat at the same time if you consume enough protein and train properly.
- People who are just starting to train (newbies with accumulated fat): You can transform your body composition without needing to eat more.
Conclusion
A well-planned calorie surplus is the key to effectively gaining muscle without gaining excess fat. If you apply the principles outlined here, you will be able to build muscle efficiently without compromising your health.