How Caloric Deficit and Surplus Affects Your Body
by Callum Allan on May 23, 2023
Do you ever wonder why your body is not showing any changes even after weeks of working out and eating healthy? The answer could be that you are not aware of the amount of calories your body needs on a daily basis. Calories are units of energy that your body burns in order to perform any activities, and your calorie intake can make or break your fitness journey. In this blog, we will talk about calorie deficit and surplus and how they affect your body.
Caloric deficit refers to consuming fewer calories than your body burns in a day. This often happens when you are trying to lose weight or cut down body fat. When you consume fewer calories than you burn, your body taps into stored fat and uses it as energy, leading to weight loss. However, too much calorie deficit can lead to muscle breakdown and slow down your metabolism. It is recommended to have a moderate calorie deficit, where your body can burn fat without compromising muscle mass.
Caloric surplus is the opposite of caloric deficit, where you consume more calories than your body needs. This is often done by bodybuilders or individuals who are looking to gain weight or muscle mass. When you consume more calories than you burn, your body stores the excess calories as fat or glycogen, leading to weight gain. However, too much calorie surplus can lead to excessive fat gain as well. It is recommended to have a moderate calorie surplus, accompanied by resistance training, to gain muscle mass effectively.
Protein and Caloric Deficit/Surplus
Protein is the building block of muscle, and it plays a crucial role in both caloric deficit and surplus. In a caloric deficit, you need to consume an adequate amount of protein to preserve muscle mass and promote fat loss. In a caloric surplus, consuming protein along with resistance training helps in muscle protein synthesis, leading to muscle growth. Adequate protein intake is essential for both weight loss and muscle gain.
Nutrition and Caloric Deficit/Surplus
Nutrition plays a pivotal role in both caloric deficit and surplus. In a caloric deficit, you need to consume nutrient-dense foods that provide you with macronutrients (protein, carbohydrates, and fats) and micronutrients (vitamins and minerals) to support your body's functions. In a caloric surplus, you need to consume nutrient-dense foods that provide you with an adequate amount of macronutrients and micronutrients to support muscle growth and recovery. Consuming junk and sugary foods can hinder your fitness goals and lead to health complications.
Caloric deficit and surplus are two sides of the same coin. They work effectively when done in moderation and with proper nutrition and protein intake. Keep in mind that it is essential to fuel your body and not deprive it of nutrients. Consult with a fitness trainer or a registered dietitian to determine your daily calorie needs and how to balance your macronutrient and micronutrient intake. Remember, your fitness journey is unique to you, and it is imperative to do it in a healthy and sustainable way.