Calories Needed to Gain Weight
Meal plan examples
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Once you know the number of calories needed to MAINTAIN
your weight, you can easily calculate the number of calories you need to eat
in order to gain weight.
Basically, in order to gain weight, you need to create a
positive calorie balance. How? By increasing your calorie-intake above your
weight maintenance level.
Create a Positive Calorie
Balance to Gain Weight
If you want to gain body weight, you must consume more
calories than you burn. One pound of body weight is roughly equivalent to
3500 calories, so eating an extra 500 calories per day will cause you to
gain one pound a week.
Eat Sensibly, Exercise Regularly
to Gain Lean Body Weight, not Fat
Eating extra 'empty' calories in the form of foods high
in refined sugar is not likely to improve your health. Nor is an increased
intake of foods high in saturated fat. Ideally, choose foods according to
the Food Pyramid dietary guidelines, from a wide range of food groups.
Exercise to Maintain Lean Body
Mass (Muscle)
For optimum health, if you increase calories to gain
weight then (health permitting) gradually increase your level of physical
exercise in order to maintain or increase your lean body mass. The benefits
of exercise on physical and mental health are well documented and should not
be ignored.
Metabolic test example.
This test relives all "guess" work.
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