What is Calorie surplus?

A calorie surplus is when you eat more than your TDEE. The extra energy can be used to build new tissue, which is why lifters use a surplus when they want to gain muscle. Without enough food, it is much harder for the body to grow.

A small surplus is usually enough. For example, adding 200 to 300 calories a day, such as an extra banana shake or a couple of rotis with dal, is a common approach. Bigger surpluses tend to add more fat along with muscle. Anyone with a health condition, pregnant women and under-18s should consult a doctor first.