When it comes to how many calories to gain weight, there will be a lot of things you need to know about. In this article, you will find interesting information about gaining weight.
Gaining weight is basically showing up after weeks or even several months. There is no such thing like gaining weight in one night unless you are bloating or in your menstrual cycle or pregnancy. Theoretically, when it comes to the how many calories to gain weight, it would happen when you burn lesser calories than you take.
Taking additional 3,500 kcal per day will help you to gain 1 pound. The exact time on how long it takes to give you the additional 1 pound will depend on your metabolic rate. This thing is highly related to the gender, age, and genetics as well as your activity intensity.
Calories you burn
As we have mentioned earlier, the exact number of calories you need to gain weight will depend on your metabolism rate as well.
But if we use the most basic formula from Harris-Benedict, we can determine the rough number of it while you just sit on your couch all day and doing nothing.
You can count your number by using the calculator. The calculator is already available everywhere on the internet because the math is kind of hard for some people.
Looking at your activity level
Once you get the number of your BMR, you can multiply it by various factors that could represent your activity level in one day. It will help you to show how many calories you can take to maintain your weight, losing them, or adding some pounds as well. This is why the calories intake needed by one to another might be getting different.
Gain weight gradually
You can definitely increase your weight by doing nothing and just eat anything. It could lead to a fast weight gain. However, since you do not do exercise at all you could get your body fat increased. On the other hand, you need to gain weight healthily after all.
In order to get healthier weight gain, you may start with adding as much as 500-calorie surplus per day. It could add at least ½ pound per week to your body. Other than that, you also need to make sure that your calories come from healthier sources such as steak or chicken meals or cottage cheese servings.
The protein contained by those things could support your weight-training program. Doing exercises to gain weight will allow you to stay fit even though your weight is increased. Do not forget to train each major muscle group to maximize muscle growth.
How to add calories for weight gain
Of course, you may gain weight by eating more processed foods. But on the other hand, there will be no change in your muscle. Instead, you can add two tablespoons of peanut butter on your morning bread or putting some melted cheese on our morning eggs, and many more. Drinking more milk will allow you to figure out how many calories to gain weight.