How Many Calories A Day To Gain Weight: 8 Proven Tips

Relation Between Calories And Weight Gain

Maintaining a healthy weight is necessary for a fit and healthy life. It prevents and controls many diseases. If you are underweight, you can gain weight by consuming more calories. A healthy lifestyle and proper diet can make you healthy. You should know how many calories a day to gain weight are needed. 

You can easily check if you are underweight with the help of a body mass index. The body mass index (BMI) tells if you are underweight. The weight is normal if BMI is between 18.5 and 24.9. If BMI is under 18.5, you are underweight. You can calculate BMI easily, just divide your weight by your height. The online BMI calculator is also available. 

The weight can be gained if a person consumes more calories than his burn every day. You can easily increase the number of calories by using foods that are rich in nutrients. You should include plenty of fruits and vegetables in your diet.

8 Ideas For How Many Calories A Day To Gain Weight

1. The Calories You Burn Daily 

To gain weight, you should have an idea about how much calories you burn each day. A man burns more calories than a woman. A man burns 1,900 to 2,500 calories in a day. A woman burns 1,600 calories a day. This is a general guideline. Some women could burn more calories than some men. You should consider how many calories a day to gain weight you must have.

2. Figure In Your Activity Level 

The burn of calories depends on the workout that you perform each day. Every activity burns calories. The research indicates that the people who are physically active during the whole day, burn an extra 300 calories every day. Running burns more calories per hour than other activities. Bicycling, jogging, and swimming also burn a lot of calories. Exercises also burn calories and also help build muscles. 

If you are underweight, you should use milkshake after each workout. It will help you to gain weight. A perfect diet, along with a workout, will give you a healthy life. Keep in mind that you know well how many calories a day to gain weight.

3. Gain Weight Gradually 

You should try to gain weight in the right way. The weight that you gain gradually is permanent and healthy. It spreads evenly in the body instead of concentrating in the abdominal area. If you increase the daily intake 500kcal per day, your body will gain 0.5 kg weekly. This also depends on the response of your body to different foods, gender, present body weight, and your height. You can maintain how many calories a day to gain weight are necessary.

4. Ways To Add Calories For Weight Gain 

You must know how many calories a day to gain weight are required. Here are some ways; 

Use Unsaturated Fats

Highly saturated fats are not good for health. But unsaturated fats are a great source of calories that support the body for healthy functioning. You can find the unsaturated fats in nuts, seeds, avocados, and olive oil.

Drink Milk 

Add milk to your diet. Milk is a great source of protein. It contains fat, carbohydrates, and proteins. It is rich in vitamins and minerals, including calcium. Milk helps to gain weight and build muscles. You should drink at least two glass milk daily. 

Use Shakes 

It is better to make a shake at home. Commercial versions are full of sugar and do not have nutrients. The shakes provide 400-600 calories. They are rich in protein and other vitamins and minerals. 

Choose Rich Foods 

Always choose a healthy diet. Eat a lot of fruits and vegetables. Use dairy products. You should also use pasta and cereals. 

Eat Rice 

Rice is a source of carbs that help to gain weight. One cup of the cooked rice gives 190 calories and 43-gram crabs along with a little fat. 

Consume Read Meat

Red meat is a great source of protein that helps to gain muscles. Lean and fatty meats provide proteins. Fatty meat gives more calories that help to gain weight. 

Use Fats And Oils 

It is necessary to use healthy fats and oils when you want to gain weight. You should consume healthy oils like olive, avocado, and coconut oil.

5. Creating Your Ideal Caloric Surplus 

If you want to gain weight, your body should be in an energy surplus. You need to eat more. If you have an extra 500 calories per day, an adequate amount of energy is available for the muscles to grow. 

You can create your ideal caloric surplus. It is the act of eating more than you burn every day. For example, if you burn 2400 calories per day and eat 2800 calories per day, you are in a 400 calorie surplus. 

6. How Many Calories Should I Eat Per Day To Build Muscles 

You can gain weight by increasing your muscle size. For the strong and bigger muscles, you need additional calories. You should create a calorie surplus. It is easy to find how many calories are needed. Multiply the body weight by 20. If your weight is 180 pounds, you need 3,600 calories to build the muscles during the workout days. 

Consume adequate fat daily. Get the right balance of protein and fats. 

7. The Ideal Rate Of Weight Gain

Gaining weight is a challenge. It takes many days to make you gain weight. The acceptable safe rate of weight gain is 0.5-2 pounds per week. It is better to gain weight at a moderate rate. Do not add too much fat. Do not try to speed up the process of weight gain even for skinny guys. 

You should not load up with the foods of cheap quality that could have a lot of calories but are not rich in nutrition to help look and feel well.

8. How To Guarantee You Are Eating The Right Amount Of Calories Per Day 

Be aware of how many calories a day to gain weight are needed. A weight gain calculator is available online for people who want to gain weight. It counts and calculates the calories that you need to consume daily more than your burn to gain the weight.

Just input the details in the calculator, and it will tell you how many calories you have to consume daily. The calculator asks you about your age, gender, weight, height, meals eaten per day, and additional calories. 

It shows the results and tells you how much amount of carbohydrates, protein, and fats you have to consume to gain weight. 

Final Thoughts 

Many people want to gain weight. Underweight people want to gain weight to look better. The athletes want to gain weight to perform better at sports. The bodybuilders want to gain weight to increase muscle size and strength. Some people may have a health condition such as cancer and infection that increases calorie needs. You can easily gain weight if you know how many calories a day to gain weight are essential.

Remember that it is necessary to maintain your weight. You should be aware of the ways by which you can maintain your weight. Try to gain weight gradually. Quick weight gain is not healthy. Do not eat too much. If you eat too much, you feel uncomfortable, and it can harm your body as well. You should eat 4 to 5 small meals instead of 2 to 3 large meals. Proper workout also helps to gain weight.