A calorie surplus occurs when you consume more calories than your body burns in a day. This can lead to weight gain and muscle growth, depending on how the surplus calories are utilized.

To create a calorie surplus, you need to consume more calories than your body burns through its daily activities and functions, known as your total daily energy expenditure (TDEE). This can be achieved by increasing your calorie intake through your diet or reducing your physical activity level to maintain a caloric surplus.

However, it's important to note that not all calorie surpluses are created equal. Consuming too many calories or unhealthy foods can lead to excess fat gain and other health problems, while a moderate calorie surplus combined with regular strength training and healthy eating habits can lead to muscle growth and improved performance.

If you're looking to build muscle or gain weight, it's important to create a modest calorie surplus of about 250-500 calories per day, and to ensure that your diet is nutrient-dense, including plenty of lean proteins, complex carbohydrates, healthy fats, and vegetables. It's also important to engage in regular strength training exercises to stimulate muscle growth and support overall health and fitness.