Energy balance
The exact energy cost of skeletal muscle hypertrophy is unknown, and common textbook estimates based solely on tissue composition are likely inaccurate because they ignore the metabolic costs of synthesis, exercise, and adaptive thermogenesis.
Do not rely on textbook calculations for the exact energy cost of muscle gain. These estimates are likely inaccurate. Instead, use a conservative surplus (1,500-2,000 kJ/day) and adjust based on your progress. Individual responses vary greatly due to genetics and metabolic adaptations.
The exact energy cost of skeletal muscle hypertrophy is not known. Likewise, it is not clear if this energy cost can be met purely from endogenous (i.e., internal fat stores) and/or exogenous sources (i.e., diet).
Why this rating
The paper is a review highlighting the lack of direct research, so the evidence is for the *absence* of precise data.
Source
Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training
Gary Slater et al. · Frontiers in Nutrition · 2019
DOI 10.3389/fnut.2019.00131
More from this paper
- Skeletal muscle hypertrophy can occur in an energy deficit, particularly in resistance training-naive, overweight, or obese individuals, challenging the textbook requirement for an energy surplus.Good
- An energy surplus enhances fat-free mass (FFM) gains during resistance training compared to energy balance, but the exact magnitude of the surplus required is unknown and varies by individual.Moderate
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