What is a calorie surplus and what does it mean to be in one?

Today the topic of thought is about calorie surplus’ in which I will explain what they are/what they mean and the background to it.

So first and foremost, what is a calorie surplus and what does it mean to be in one?

A calorie surplus is when you eat more calories than you burn.

People don’t become overweight for one reason, there are many reasons/ways that we can be in a calorie surplus and gain weight and these are explained below-


Weight gain factors-

How do you create a calorie deficit?

First and foremost let’s get down to what a calorie deficit is and what it means.

A calorie deficit is when you burn or expend more calories than you consume through food/drinks. A calorie deficit has to happen in order for anybody to lose weight.

We all see a lot of diets that are around yet what a lot of people don’t actually realise is that even fad diets are based off a calorie deficit.

An example of a calorie deficit is as follows-

What is a calorie and what do they mean?

What is a calorie and what do they mean?


A calorie is the amount of energy that is needed in order to heat 1 litre of water at 1-degree Celsius. A calorie is basically a unit of energy.

Calories in macronutrients are-

Carbohydrates have 4 calories per gram

Protein has 4 calories per gram

Fats have 9 calories per gram

Alcohol has 7 calories per gram


An example here would be-

If you had a food that contained 10 grams of carbohydrates then this would equal to 40 calories.


How do I burn calories?

Calories out

So today we’re talking about how to burn calories. Your calories out come from burning calories by doing things such as going to the gym, doing a home workout, going for a walk, mowing the lawn, swimming etc. All of these things burn calories as you are moving your body.

As for calories in they 100% come from your diet (what you eat).

Calories can be in foods that we may not even know that they are in. Some examples of this are-

Sauces/Cooking sauces, such as mayonnaise, ketchup, salad cream, hunters chicken cooking sauce, bolognese, carbonara.

Are there benefits of drinking alcohol? 

Are there benefits of drinking alcohol? 


The main one, is they make everyone more interesting and better looking when you consume it (you have all told me the stories), so unless you're an alcoholic - then I recommend it to everyone.

(just kidding)

Alcohol in itself doesn't make you gain fat, over consumption of calories does. Remember this!

the REAL Truth About Carbs (not stupid BBC version)


So I got a couple of messages last night defending the BBC program with the defence that “it was a GP who gave the truth about carbs so who are we to believe”

If you were unlucky enough to watch or read that abomination by the BBC, then it's time to set the record straight. Ok.... so let’s break this down a little and then onto about the REAL truth about carbs.

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