Tag: Caloric surplus

For decades, the common rule of thumb has been that a surplus of approximately 7,700 kcal is needed to gain one kilogram of body fat. However, this number is a foundational estimate, and the real answer to how many kcal to gain 1 kg is more complex, depending on your body composition goals and individual metabolism.

According to the National Institutes of Health, amino acids consumed in excess of what the body needs for tissue synthesis are not stored but are instead degraded. So, what is the outcome of amino acids if someone overeats protein and calories in general Quizlet-style research and scientific sources reveal a complex metabolic process that can lead to fat storage, increased kidney workload, and other potential health concerns.

According to nutrition experts, no single food or macronutrient is responsible for weight gain; it’s all about total caloric intake. So, does whey protein give you a belly, or is the concern based on a fundamental misunderstanding of how the body stores fat?

While protein is famously known as the primary building block of muscle, a 2017 systematic review found that resistance-trained individuals saw maximum muscle growth benefits capping at around 1.6g of protein per kg of body weight, challenging the myth that excessively high protein is necessary. This suggests that it is indeed possible to build muscle without high protein, provided other key factors are prioritized correctly.

According to the International Society of Sports Nutrition (ISSN), consuming 1.4 to 2.0 grams of protein per kilogram of body weight per day is sufficient for most exercising individuals to build and maintain muscle mass. However, the debate over the optimal meal frequency, or how often should I eat for muscle gain, is a long-standing one in the fitness world. This article will clarify the science behind meal timing and overall daily intake.

According to a European study involving almost 400,000 adults, total meat consumption was associated with weight gain, even when calorie intake was the same. This has led many to wonder: do you gain fat from eating meat? The answer depends on the type, quantity, and preparation of the meat, as well as your overall diet.

According to nutritional science, gaining 1 kilogram of body fat requires a caloric surplus of approximately 7,700 calories. This surplus is the key metric for understanding how much food is needed to increase your body weight, whether your goal is fat gain, muscle growth, or a combination of both.

According to the Centers for Disease Control and Prevention (CDC), around 1.5% of adults in the United States are underweight. A healthy and sustainable approach is crucial for those looking to add mass. Here's a comprehensive guide detailing what foods and supplements help you gain weight safely and effectively.

For highly active individuals, like athletes, or those with very fast metabolisms, consuming an average of 3300 calories per day can be necessary to support muscle growth or healthy weight gain. However, hitting such a high target requires strategic planning to ensure the intake is both high in calories and rich in nutrients.

According to a systematic review of over 49 studies, consuming 1.6 grams of protein per kilogram of body weight per day is recommended to maximize muscle growth. So, what happens if your protein intake falls short of this important benchmark?