If you are underweight or want to build muscle mass, you may wonder how many calories you should eat per day to gain weight.
The answer depends on several factors, such as your age, gender, height, weight, activity level, and body composition. In this article, we will explain how to calculate your calorie needs, what foods to eat, and what tips to follow to gain weight healthily and safely.
What are calories and why are they important?
Calories are units of energy that measure how much fuel your body gets from the food and drinks you consume. Your body needs calories to perform various functions, such as breathing, pumping blood, digesting food, and moving around.
The amount of calories you need per day varies depending on your basal metabolic rate (BMR), which is the number of calories your body burns at rest, and your physical activity level (PAL), which is the number of calories your body burns through exercise and daily activities.
If you consume more calories than you burn, you will gain weight. This is called a calorie surplus. If you consume fewer calories than you burn, you will lose weight. This is called a calorie deficit.
If you consume the same amount of calories as you burn, you will maintain your weight. This is called a calorie balance.
How to calculate your calorie needs to gain weight
To gain weight, you need to create a calorie surplus, which means eating more calories than you burn. A general rule of thumb is to eat 500 calories more than your maintenance calories per day.
This can help you gain about 0.5 kg (1 pound) of weight per week. However, this is just an estimate and may not work for everyone.
To find out your exact calorie needs, you can use the following formula:
Step 1:
Calculate your BMR using the Mifflin-St Jeor equation, which is one of the most accurate methods to estimate your calorie needs at rest.
The equation is:
- For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
- For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
Step 2:
Multiply your BMR by your PAL, which is a factor that reflects how active you are. The PAL values are:
- Sedentary: 1.2 (little or no exercise)
- Lightly active: 1.375 (light exercise 1-3 days per week)
- Moderately active: 1.55 (moderate exercise 3-5 days per week)
- Very active: 1.725 (hard exercise 6-7 days per week)
- Extremely active: 1.9 (very hard exercise and physical job)
Step 3:
Add 500 calories to your result, which is the amount of calories you need to eat per day to gain weight.
For example, if you are a 25-year-old man who weighs 60 kg (132 pounds), is 175 cm (5 feet 9 inches) tall, and is moderately active, your calorie needs to gain weight are:
- BMR = 10 x 60 + 6.25 x 175 – 5 x 25 + 5 = 1,660 calories
- Maintenance calories = BMR x PAL = 1,660 x 1.55 = 2,573 calories
- Calorie surplus = Maintenance calories + 500 = 2,573 + 500 = 3,073 calories
Therefore, you need to eat about 3,073 calories per day to gain weight.
What foods to eat to gain weight
To gain weight, you need to eat more calories, but not just any calories. You need to eat high-quality calories that come from nutritious foods that provide your body with protein, carbohydrates, fats, vitamins, minerals, and antioxidants.
Here are some examples of foods that you should include in your diet to gain weight:
¡》Protein:
Protein is essential for building and repairing your muscles, organs, skin, hair, and nails. It also helps you feel full and satisfied, which can prevent overeating.
Aim for 1.5 to 2 grams of protein per kilogram of body weight per day, and choose lean and complete sources of protein, such as:
- Eggs
- Chicken
- Turkey
- Fish
- Lean beef
- Low-fat dairy products
- Soy
- Quinoa
- Nuts and seeds
- Beans and lentils
¡¡》Carbohydrates:
Carbohydrates are the main source of energy for your body and brain. They also help you replenish your glycogen stores, which are the fuel for your muscles.
Aim for 5 to 7 grams of carbohydrates per kilogram of body weight per day, and choose complex and fibber-rich sources of carbohydrates, such as:
- Oats
- Brown rice
- Whole wheat bread
- Sweet potatoes
- Fruits
- Vegetables
- Legumes
¡¡¡》Fats:
Fats are important for your hormone production, cell membrane function, brain health, and absorption of fat-soluble vitamins. They also provide you with a lot of calories, as one gram of fat has 9 calories, compared to 4 calories for protein and carbohydrates.
Aim for 0.5 to 1 gram of fat per kilogram of body weight per day, and choose healthy and unsaturated sources of fat, such as:
- Olive oil
- Avocado
- Nuts and nut butters
- Seeds and seed butters
- Fatty fish
- Flaxseeds and chia seeds
¡V》Macronutrients
In addition to these macronutrients, you should also eat plenty of micronutrients, which are the vitamins and minerals that your body needs in small amounts to function properly.
Some of the most important micronutrients for your health and weight gain are:
- Calcium:
Calcium is vital for your bone health, muscle contraction, nerve transmission, and blood clotting. It also helps you prevent osteoporosis, which is a condition that causes your bones to become weak and brittle.
The recommended daily intake of calcium for adults is 1,000 mg, and you can get it from foods such as:
- Milk
- Yogurt
- Cheese
- Broccoli
- Kale
- Almonds
- Fortified cereals and juices
- Iron:
Iron is essential for your red blood cell production, oxygen transport, energy metabolism, and immune system. It also helps you prevent anaemia, which is a condition that causes you to feel tired, weak, and pale.
The recommended daily intake of iron for men is 8 mg, and for women is 18 mg, and you can get it from foods such as:
- Red meat
- Poultry
- Seafood
- Spinach
- Beans
- Dried fruits
- Fortified cereals and breads
- Zinc:
Zinc is important for your wound healing, growth and development, taste and smell, and immune system. It also helps you prevent infections, acne, and hair loss.
The recommended daily intake of zinc for men is 11 mg, and for women is 8 mg, and you can get it from foods such as:
- Oysters
- Beef
- Pork
- Chicken
- Pumpkin seeds
- Cashews
- Yogurt
What tips to follow to gain weight
Eating more calories and nutritious foods is not enough to gain weight. You also need to follow some tips that can help you increase your appetite, improve your digestion, and enhance your muscle growth.
Here are some tips that you should follow to gain weight:
1. Eat more frequently:
Instead of eating three large meals per day, try to eat five or six smaller meals per day. This can help you consume more calories without feeling too full or bloated.
You can also snack on healthy foods between meals, such as nuts, dried fruits, cheese, yogurt, granola bars, or smoothies.
2. Drink more fluids:
Drinking enough water is essential for your hydration, digestion, and metabolism. It can also help you prevent dehydration, which can cause you to lose your appetite and feel weak.
Aim for 8 to 10 glasses of water per day, and avoid drinking too much water before or during meals, as this can fill you up and reduce your food intake.
You can also drink calorie-dense fluids, such as milk, juice, or protein shakes, to boost your calorie intake and nutrition.
3. Lift weights:
Lifting weights is one of the best ways to gain weight, as it helps you build muscle mass and strength. Muscle is denser than fat, which means it weighs more and takes up less space.
Lifting weights also stimulates your appetite and increases your protein synthesis, which is the process of creating new muscle tissue.
Conclusion
Gaining weight can be a challenge for some people, especially if they have a fast metabolism, a low appetite, or a busy lifestyle. However, by following some simple steps, you can increase your calorie intake, improve your nutrition, and enhance your muscle growth.
The key is to eat more frequently, drink more fluids, lift weights, and choose high-quality foods that provide you with protein, carbohydrates, fats, and micronutrients.
By doing so, you can gain weight healthily and safely, and achieve your desired body shape and size.
I hope you enjoyed reading this article and found it helpful. If you have any questions or feedback, please leave a comment below. Thank you for your attention and have a great time.
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