What is a calorie surplus?

A calorie surplus is the term used to describe when a person is in a state of positive energy balance. In plain english, they are eating more calories than they are taking in either by accident or on purpose with the effect of gaining weight.

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A calorie surplus can go in two directions. If you are taking in a lot of calories but are sedentary and do not exercise, you will get fat. Your body will take the extra energy from food and store it as fat in your midsection, thighs, arms and hips. Your body fat percentage will increase and you will gain some unsightly weight.

If you workout a lot and take in more calories than you burn, your body will use the extra energy to rebuild and repair your muscles. The results won't be bad weight gain, but an increase in lean body mass: muscle.

Any food can be used to gain weight but the best are ones high in complex carbs, good and complete proteins and low in saturated fat and sugar.