Tag: Maingain

According to a study published in *Sports Medicine-Open*, a small caloric surplus, around 5%, can be just as effective for muscle growth as a larger one, but with less fat gain. This scientific finding is central to a maingain strategy, where understanding precisely how many calories should I eat on a maingain is key to achieving lean muscle gains without unwanted fat accumulation.

According to a 2023 study on resistance-trained individuals, those consuming a modest calorie surplus achieved similar muscle and strength gains to those on a higher surplus, but with significantly less fat accumulation. For this reason, understanding how much should I eat to maingain is crucial for efficient body composition changes.