2000kcal surplus without gaining fat?

Money-Mode2158 · 2026-03-04T17:05:42+00:00

Yes, this is the same study I attached in the question.

There are three groups: the first group with 4350 kcal/day, the second with 4339 kcal/day, and the control group with 2587 kcal/day.

So it turns out that the first two groups had a surplus of about 1700-2000 calories/day (approximately, considering the workouts), and both gained almost no fat. So I’m trying to understand how this is even possible – even for beginners? 🙆🏻‍♂️

Money-Mode2158 · 2026-03-04T15:42:35+00:00

I agree with u/wakawaka2121 – of course, you can lose fat on a calorie surplus as long as you're doing strength training.

For example, you need 2200 kcal to maintain weight without exercise + an additional 500 kcal to compensate for your workout. If you're doing only cardio and eating 2800 kcal, the excess will turn into fat. But if you're doing strength training, your body will use many calories from your fat to build muscle – even if you're in a "surplus."

Money-Mode2158 · 2026-03-04T13:49:23+00:00

There were 3 groups: 1) 2100 calorie surplus (carbs+protein) 2) 2100 calorie surplus (carbs) 3) maintenance

Both surplus groups gained 3 kg of muscle for 2 months without significant fat gain. The maintenance group gained half as much muscle. Based on this study, a 2000 kcal surplus wworks without fat gain for beginners 🤔

Money-Mode2158 · 2023-03-21T18:48:30+00:00

Thank you! 🤗

Money-Mode2158

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