The Weight Gain Calculator is a powerful and user-friendly tool designed to help individuals determine their ideal calorie intake and gain weight in a healthy and controlled manner. This calculator takes into account various factors such as age, gender, height, current weight, activity level, and desired weight gain rate to provide personalized recommendations.
Weight Gain Calculator
By inputting your information into the Weight Gain Calculator, you can receive an estimate of the daily caloric surplus needed to reach your weight gain goals. It considers both the energy required for daily activities and the additional calories necessary for weight gain. This allows you to create a customized plan that suits your needs and promotes gradual, sustainable weight gain.
The calculator offers valuable insights and recommendations, giving you a clear understanding of the nutritional requirements for healthy weight gain. It serves as a helpful tool for individuals looking to build muscle, recover from an illness or injury, or simply achieve a higher body weight for personal reasons.
Remember that weight gain should always be approached in a balanced and mindful way, focusing on consuming nutrient-rich foods and engaging in regular physical activity. The Weight Gain Calculator assists you in formulating an appropriate plan, providing a solid foundation for your journey towards a healthier and more fulfilling body.
How Many Calories Do You Need Gain Weight?
It depends on your BMR and activity level. More you expend in exercise the more you need to consume. Adding 500 calories a day helps to gain 250-500 gm per week or 1lb, a standard way to gain weight. If you want fast weight gain then adding 700-1000 calories per day will help to increase 1kg per week if combined with exercise. Based on this set your expectations and goal.
Different Kind of Calories and Their Effects
There are a lot of ways to increase total calorie intake. Unhealthy sources and healthy sources.
Unhealthy sources are calorie dense and immediately increase your demand but they are rich in saturated and trans fat mainly which though increase your weight but the fat mass not the muscle mass. Some of them are:
- Refined carbohydratesConcentrated sources of calories as well as carbs. Taking more of these in forms of cakes, pastries, doughnuts will no way to lead you metabolic disorders.
Better to replace these refined sources with whole grains to get plenty supply of fibre, resistant starch and well as fuel from carbs.
- Processed FoodsThey are loaded with trans fats, processed sugar which are not a healthy option to boost up calorie intake.
- Trans FatThey are very tasty as deeply fried in reused oil and easily can increase your calorie content of meal but if you want a healthy choices this is not a good option to include. You can swap your unhealthy french fries or pizza with some healthy varieties.
Healthy Sources are always better to opt for though it from complex carbs or protein or from healthy fats. They will greatly increase your muscle mass which is actually important to gain weight in a healthy way.
- Carbohydrates1 gm of carbs on oxidation provides 4 kcal of energy. So try to get these calories from complex carbs like whole grains and cereals, replace normal potato with sweet potato, doughnut buns with whole grain buns to get not only energy but also fibre to make your body healthy.
- ProteinVery important macros to build up mass. Muscles are made up of proteins for which we need high biological value protein. As per RDA healthy adult persons require 0.8 gm protein/kg body weight which is important to meet basic requirements (1). To build lean muscle mass you need to increase intake as 1.5-2.0 g/kg body weight or 35 % of total calories based on your activity level. Include lean meat, fish, eggs, pulses and legumes, nut protein in your plate (2).
- Healthy FatFat is not always bad what you need to choose healthy options and 1 gm of fat on oxidation gives 9 kcal of energy which is quite high. Include health oils like olive oil, flaxseed oil, healthy nuts or nut butter, lean meats, dairy products.
Macros Ratio to gain Weight
To build muscle and gain weight macronutrient distribution should be:
Protein : 30% of total Calorie
Fat: 30 % of total Calorie
Carbs: 40 % of total Calorie