Calorie surplus vs deficit: What to eat when trying to gain or lose weight

If you’ve ever tried to change your weight, whether it’s shedding a few kilos or building some muscle, chances are you’ve come across the terms “calorie surplus” and “calorie deficit.” They sound technical, but at the core, they’re pretty simple. And understanding them can completely change the way you approach food. Think of your body like a budget. Calories are your currency. A deficit means you’re spending more than you’re taking in – burning more than you eat. A surplus means you’re taking in more than you burn. One helps with weight loss , the other with weight gain . But it’s not about starving or bingeing. It’s about eating smarter, not harder. Let’s break it down into what to actually eat.


Trying to lose weight? Go for a calm, steady deficit

You don’t need to turn your life upside down to see results. A mild calorie deficit done consistently can be much more effective than extreme diets that leave you moody and hungry. The idea is to eat just a little less than your body needs – without missing out on the good stuff.




What helps: Go for meals that keep you full but don’t leave you feeling heavy and sleepy. Pile on the fibre like veggies, whole grains, and a bit of protein to keep you going. Skip the fried stuff, roast it instead. Ditch the cola and grab some buttermilk or water with lemon and mint. And yes, ghee is still allowed, just don’t overdo it. A simple plate with dal, sabzi, and a millet roti can hit the spot, no fancy hacks, no fuss, just good food that does its job.

The big picture: When you under-eat or skip meals, your body slows down. You might lose weight fast, but you’ll lose steam even faster. Fatigue, cravings, and irritability follow. So eat smart, stay consistent, and be kind to your body.

Trying to gain weight? Build a clean surplus


Putting on weight in a healthy way doesn’t mean stuffing your face with chips or fried food. A calorie surplus works best when it’s balanced, steady, and packed with real nourishment. You want to fuel your body to build strength – not just gain inches.


What works: When you’re trying to gain weight the right way, go for foods that are both high in calories and packed with nutrition. A banana shake with a spoon of nut butter, soft paneer parathas, roasted sweet potatoes, or a handful of ghee-roasted dry fruits – they’re all great picks. Eat on time, don’t skip your snacks, and make sure you get something filling after a workout. That’s when your body really soaks up the nutrients it needs to rebuild and recharge.


The catch: Sure, piling on chips and pastries might get the calories in, but you’ll probably feel bloated, slow, and wondering why your skin suddenly hates you.

Focus less on calories, more on how food makes you feel
Whether you’re trying to bulk up or slim down, it’s not just about the numbers – it’s about the stuff behind the numbers. You could eat 500 calories of dal and rice or 500 calories of chips, but your body isn’t going to treat them the same. One gives you real fuel, keeps you full, and actually does something for your gut. The other? It disappears fast, leaves you hungry again, and makes you feel weird and wired. Quality always wins.



So instead of obsessing over numbers, pay attention to how your meals make you feel. Are you light, full, bloated, energised, or just crashing by afternoon? That feedback is more helpful than any calorie tracker.

Calories aren’t the bad guys – they’re just numbers. And you can use those numbers to your advantage: eat more when you need the fuel, ease up when you don’t, and mostly just eat in a way that keeps you feeling good, not drained. No need to stress about it.