Recommended calorie intake for male to gain weight
When you gain weight, it usually creeps on slowly over several weeks or months -- not all at once in one day. Weight gain occurs when you consume more calories than you burn. A 3,calorie surplus -- 3, calories in addition to those you use every day -- will make you gain about 1 pound. Exactly how long it will take you to gain a pound depends on your basal metabolic rate, which is based on your genetics, age and gender, as well as your activity level. The exact number of calories required to gain weight in a day depends on your individual metabolism. Use a basic formula, known as the Harris-Benedict equation, to determine roughly how many you need if all you were to do is lie in bed all day.SEE VIDEO BY TOPIC: The Best Calorie Formula to Gain Weight Fast (Skinny Guys Only)
SEE VIDEO BY TOPIC: The Best Science-Based Diet to Build Lean Muscle (ALL MEALS SHOWN!)Content:
A 3,000-Calorie Diet: Benefits, Weight Gain, and Meal Plan
This article discusses everything you need to know about a 3,calorie diet, including reasons for following one, what foods to eat and limit, and a sample meal plan. Your daily calorie needs are based on several factors, including:. Daily calorie needs range from 1,—2, calories per day for adult women and 2,—3, calories for adult men, with the low ends of the ranges being for sedentary people and the high ends for those who are active 4.
These estimates are based on equations using an average height and healthy weight for adult women and men. Depending on your body size and activity level, you could require 3, calories or more per day to maintain your body weight. Though athletes generally have higher calorie needs than the general public, people with physically demanding jobs, such as farm laborers and construction workers, may also need a high number of calories to maintain their weight.
Factors like gender, age, height, and activity level influence whether you should follow a 3,calorie diet. Weight gain occurs when you consistently consume more calories than you burn each day. Depending on your activity level and body size, 3, calories may be greater than your current calorie needs, causing you to gain weight 8. In other circumstances, you may have a health condition that increases your calorie needs, such as cancer or infection, or be recovering from major surgery 9 , While studies on the topic are scarce, an acceptable rate of weight gain is 0.
However, in people with severe undernutrition, weight gain of about 4. Rapid weight gain may lead to uncomfortable side effects, such as bloating, stomach distress, and fluid retention. How fast you gain weight depends on how many calories you need to maintain your weight.
If you maintain your weight on 2, calories per day , you will gain weight much quicker on a 3,calorie diet than someone who maintains their weight on 2, calories per day.
For example, one 8-week study showed that when 25 healthy people ate an additional calories over their weight-maintenance calorie needs, they gained an average of If those same participants ate only calories above their maintenance calorie needs for the same duration, they would likely gain much less weight. For some people, a 3,calorie may help you gain weight. An acceptable, safe rate of weight gain is 0.
The calories in your diet come from three macronutrients — carbs, fat, and protein. When combined with resistance training, protein intakes on the higher end of the AMDR have been shown to reduce body fat gain due to excess calorie intake and increase muscle mass 18 , 19 , Resistance training can promote muscle gain instead of fat gain on a high-calorie diet Consume protein around your workouts, as well as equally spaced throughout your day to enhance muscle recovery and growth 22 , Higher protein intakes combined with resistance training can help optimize your body composition.
Consuming 3, calories per day from whole, unprocessed or minimally processed foods, such as fruits, vegetables, whole grains, healthy fats, and lean proteins, can be challenging.
Plus, protein powders, including whey, casein, and plant-based powders like rice, soy, or pea, can be added to smoothies for a nutrient- and calorie-packed snack. If most of your diet consists of whole, nutrient-dense foods, you can enjoy your favorite treats in moderation.
Make sure most of your calories come from minimally-processed, nutrient-dense foods and reserve sweets and junk foods for the occasional treat. This 3,calorie, 5-day sample menu includes a variety of nutrient-dense foods, such as lean proteins, healthy fats, fruits, and vegetables. Depending on several factors, including your activity level and body size, a 3,calorie diet may help you maintain or gain weight. Whole, unprocessed or minimally processed foods, such as fruits, vegetables, whole grains, healthy fats, and lean proteins should make up the majority — if not all — of your diet.
One the other hand, highly processed refined foods like bacon, potato chips, candies, cookies, sweetened cereals, and sugary drinks should be limited. This is a detailed article about what you can do to gain weight. These methods work fast, and will improve your health and appearance at the same time. This article tells you everything you need to know about 2,calorie diets, including….
When it comes to gaining lean muscle, what you eat matters. This article takes a look at the top 26 muscle-building foods. A calorie deficit is needed for weight loss, but restricting calories too much is dangerous. Here are 5 potentially harmful effects of calorie…. Though weight loss is a goal for many people, others hope to gain weight, often to look and feel more muscular or to improve athletic performance….
Severe under-eating can be just as harmful as overeating. Here are 9 signs that you're not eating enough. Many people need to gain some weight or build muscle. Here are the 18 best foods to gain weight quickly, without harming your health. Though fruits may not be what first comes to mind when trying to gain weight, several types may be beneficial in this regard. Here are 11 healthy…. This article explains what to eat and avoid on a….
However, depending on your activity level, body size, and goals, you may need more. Share on Pinterest. Who should follow a 3,calorie diet? Can help you gain weight. How to follow a healthy 3,calorie diet. Calories 3, Carbs — grams Fat 67— grams Protein 75— grams. Foods to eat, foods to avoid. The bottom line. How to Gain Weight Fast and Safely. Read this next.
Reducing Calorie Intake May Not Help You Lose Body Weight
While obesity is becoming a significant public health risk, being underweight can also cause health problems. However, there are still many misunderstandings about the correct methods for putting on weight safely. Some methods of gaining weight can have severe short- and long-term effects on health.
Although being lean can often be healthy, being underweight can be a concern if it's the result of poor nutrition or if you are pregnant or have other health concerns. So, if you're underweight, see your doctor or dietitian for an evaluation. Together, you can plan how to meet your goal weight. Katherine Zeratsky, R. Mayo Clinic does not endorse companies or products.
How Many Calories Do You Need to Gain Weight?
Are you trying to gain weight? This calculator will help you determine a daily caloric intake for your desired goal. First input your gender, height and weight. Then choose a daily activity level from the available pull-down menu. Enter how much you'd like to put on and a time period that you would like to achieve your goal during. The above should give a fairly accurate calorie number for gaining or losing weight, but to get a most accurate Total Daily Energy Expenditure TDEE , get your body composition tested and enter your stats in the "body fat percentage" field. As we age our metabolic rates slow and it is easier for most people to put on unwanted weight. Men in their 40s and 50s or women who reach menopause sometimes unexpectedly gain significant weight. Even many young children who eat diets high in processed foods are significantly overweight. Having a BMI below
Calculate Your Caloric Intake
If you are a man who is watching his weight, you may be frustrated by some of the calorie information provided online and in magazines. But what about the number of calories per day for a man? Many women follow a 1, calorie per day plan to slim down. But the number of calories needed for men is usually much higher. The use of a calorie calculator is most helpful when you are trying to figure out how many calories to eat per day.
This calculator will determine how many calories you should eat on a daily basis if you are trying to gain weight. Learn how many calories to gain weight safely and how to gain weight fast. The calculator will only show you safe levels of increased calories.
Work from home. Use this calorie calculator to determine how many daily calories your body needs to lose, gain, or maintain your weight. Male Female.SEE VIDEO BY TOPIC: 5000 Calorie Meal Plan - Weight Gain Diet - Skinny Boy Solutions
As the widespread availability of highly calorific food has resulted in a high incidence of obesity, attempts to decrease body weight have concentrated on trying to reduce energy intake. It is suggested that this is not the best approach. Although consuming more calories than expended is part of the initial problem, it does not follow that reducing intake, unless consciously counting calories, is the best solution. Mechanisms smooth out the large day-to-day differences in energy consumption, decreasing the importance of the size of a meal. In the short term a reduction in energy intake is counteracted by mechanisms that reduce metabolic rate and increase calorie intake, ensuring the regaining of lost weight.
Calculate Your Daily Calories
To get bigger you must create a caloric surplus. This is the definitive guide to gaining weight naturally for skinny guys, hardgainers and ectomorphs. Spend the next week logging everything you eat in an app like myfitnesspal. Start understanding this is mostly a matter of nutrition. The three ingredients to go from skinny to muscular are nutrition, training and consistency. Here are the most important tips to gain weight for skinny hardgainers and ectomorphs…. How much weight do you have to gain to stop looking skinny? You need to eat more calories than your body burns to gain weight.
Not everybody needs 2, calories a day. Your needs are highly individual and determined by much more than your workouts. Use this calculator to find out how many calories you really need.
How Many Calories in a Day Does it Take to Gain Weight?
While some of us are experts at gaining weight unintentionally, how do we go about putting on healthy weight in the right way? And just like weight loss, muscle gain must start with getting the right amount of calories each day. Here is everything you need to figure out exactly how much you should be eating each day to put on more muscle.
The Calorie Calculator can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight. The following converter can be used to convert between Calories and other common food energy units. This Calorie Calculator is based on several equations, and the results of the calculator are based on an estimated average.