What should be the caloric surplus during a mass gain?

Caloric surplus on weight is the amount of extra calories that should be consumed in order to gain weight, mainly in the form of muscle mass. The amount of calorie surplus depends on many factors, such as gender, age, level of physical activity, genetics and individual goals. Here are general guidelines for caloric surplus on weight:

1. Add 250 to 500 calories per day: To gain weight in a controlled manner, it is recommended that you add a calorie surplus of 250 to 500 calories to your daily caloric intake.

2. Monitor progress and adjust: Initially, it is a good idea to add a caloric surplus of 250-300 calories and monitor your body's reaction and weight progress. Depending on the results, you can adjust the amount of calorie surplus.

3. Healthy Macronutrient Balance: It is important that the caloric surplus by weight is balanced in terms of macronutrients. It is recommended that meals should be high in protein (1.6-2.2 g protein per kilogram of body weight), moderate carbohydrates (complex carbohydrates) and healthy fats.

4. Increase your protein intake: Protein is especially important for building and repairing muscles. Therefore, it makes sense to increase your protein intake to increase muscle mass.

5. Monitor changes in weight and body composition: It is important to regularly monitor your progress, both in terms of weight and body composition. If you notice that the weight gain is too fast or consists mainly of body fat, you can adjust the amount of calorie surplus.

However, it should be remembered that each person is different, so it is worth consulting a dietitian or personal trainer to adjust the caloric surplus on the mass to your individual needs and goals.

Caloric surplus on mass, i.e. a surplus of calories consumed over the body's energy needs, is important in order to build muscle mass. However, the appropriate caloric surplus depends on individual factors such as gender, age, level of physical activity and metabolism. Below are general guidelines for caloric surplus on weight:

Calculate your baseline caloric needs: You can use an online calculator or consult a nutritionist to determine your baseline caloric needs. This is the number of calories needed to maintain your current weight at your current level of physical activity.

Add a calorie surplus: To build muscle mass, add a small calorie surplus to your baseline calorie intake, usually between 200-500 calories per day. This will allow the body to provide the extra nutrients needed for muscle growth.

Track your progress: Regularly check your body weight and muscle circumferences to assess whether the caloric surplus is right for you. If you gain weight at a moderate rate (about 0.5-1 kg per month) and notice an increase in strength and muscle mass, it is a sign that the calorie surplus is appropriate. If your weight gain is too fast (more than 1 kg per week) and most of your weight is fat, you can reduce your caloric surplus.

Stay balanced and balanced: It is important that the calorie surplus is delivered in a balanced way, providing adequate amounts of protein, carbohydrates and fats. Focus on eating healthy protein sources like meat, fish, eggs, dairy products, nuts and seeds, and complex carbohydrates like whole grains, vegetables and fruits.

Please note that these guidelines are general and may vary based on individual needs. If you have specific goals related to building muscle mass, it is always worth consulting a nutritionist or personal trainer who can tailor a plan to your individual needs and goals.