A caloric surplus is when the amount of calories that we consume is higher than the amount of calories we burn. In a caloric surplus, our body mass increases.

What happens in a calorie surplus?

A calorie surplus involves consuming more calories than you burn, which can lead to weight gain in the form of muscle or fat. Dirty bulking takes this a step further and can be defined as a period of unrelenting weight gain by any means necessary to promote muscle and strength gains.

How long should you be in a calorie surplus?

You're meant to intentionally consume more calories than your body needs for a set period — often 4–6 months. These extra calories provide your body with the necessary fuel to boost muscle size and strength while weight training ( 1 ).