A must-read if you’ve been dieting, training, and still not seeing the body shape or strength you want
You’re training 3–4 days a week.
You’re eating “clean.”
You’ve cut back calories.
But… your body’s not changing.
You’re not gaining muscle, not losing fat, and still feel “skinny fat.”
Sound familiar?
This blog is for you.
The problem likely isn’t your willpower—it’s that your body’s stuck in low-calorie limbo. And to build the lean, defined shape you’re after…
You might need to eat more.
Part 1: Why You Might Need to Increase Calories
Let’s break it down.
If you’ve been under-eating for a long time—whether to lose weight or because you thought “less is more”—your body has likely adapted by slowing your metabolism, tanking your energy, and making it harder to build muscle.
This often leads to the “skinny fat” look:
- Low muscle tone
- High belly fat retention
- Flat arms and glutes
- Poor gym performance
- Tired all the time
Here’s what’s likely going wrong:
1. Your calories are too low to build strength
Muscle growth is an anabolic (building) process. If you’re eating 1,200–1,600 calories, your body simply doesn’t have the building blocks (protein + energy) to recover, rebuild and grow.
Instead, it prioritises survival, not aesthetics.
2. Your hormones may be downregulated
Low calorie intake over time can suppress key hormones like:
- Leptin (appetite regulator)
- Thyroid hormones (control metabolism)
- Sex hormones (testosterone, oestrogen – both affect energy, mood, and fat storage)
3. You’re stuck in a chronic diet loop
Constantly undereating and then “falling off” leads to fat regain, not muscle gain. You’re spinning your wheels, never getting stronger or more defined.
Part 2: How to Increase Calories Strategically
This doesn’t mean go from 1,400 to 2,400 overnight.
It means using a method called reverse dieting: a gradual and intentional increase in calories to restore your metabolism, improve your training, and build a stronger, leaner physique.
Step-by-step reverse diet approach:
- Start with your current average intake Let’s say you eat ~1,400 calories. Start by adding +100–150 calories/day, mostly from carbs and fats. Keep protein at 1.6–2.2g per kg of bodyweight.
- Track weight & training performance
- Weigh yourself daily and look at the weekly average
- Monitor your lifts (are they going up?)
- Are you recovering better? Less fatigue?
- Increase calories every 1–2 weeks If weight is stable or increasing slowly (~0.1–0.25kg/week) and you’re performing better, add another +100–150 calories. Do this for 8–16 weeks, depending on your starting point.
- Stop when…
- You’re gaining strength in the gym
- You feel energised and motivated
- You’re eating enough to fuel performance without excess fat gain
Part 3: 3 Keys to Keeping Your Results
- Track & monitor This isn’t forever—but use MyFitnessPal or Everfit tracking for accountability. Watch trends, not daily changes.
- Train with progressive overload If you’re eating more but training randomly, you’ll just gain fluff. You must challenge your body with structured strength progression.
- Manage expectations This isn’t a “shred.” It’s a build-and-shape phase. Think of this like laying down bricks. The more lean mass you build now, the easier fat loss will be later.
Part 4: “But what if I just gain fat?”
Here’s the truth:
You will gain some weight.
But weight ≠ fat.
You’ll likely gain a small amount of fat alongside lean mass, water, and glycogen (fuel).
If you’re training well and not being reckless with calories, this won’t lead to a “bulky” look—it’ll lead to:
✅ Fuller muscles
✅ Better pumps
✅ Less joint pain
✅ More definition over time
Most importantly: You’ll finally be strong enough to change the way your body looks.
Part 5: What Happens After?
After 12–16 weeks of strategic eating and training, here’s what you can expect:
- Strength + performance: Lifts improve, reps go up, confidence builds
- Physique changes: Glutes, shoulders, and arms start to pop
- Metabolic flexibility: You can eat more, move more, and burn more
- Fat loss made easier: With a higher calorie maintenance level, future diets are more effective and less restrictive
Final Thoughts: Strength Before Shred
If you’re not seeing results, always ask:
“Am I under-eating for my goals?”
Because strong is the foundation.
You can’t sculpt what isn’t there.
If your goal is a leaner, firmer, more athletic shape…
You might need to eat more, not less.
Done right, increasing calories won’t ruin your progress—it’ll unlock it.