how many calories do i need you gain weight?
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There are many great tools out there to help you. Summary You need to eat more calories than your body burns to gain weight. Aim for 300–500 calories per day above your maintenance level for slow weight gain or 700–1,000 calories if you want to gain weight fast.
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Conversely, if you overeat by 500 calories a day, you can gain a pound of fat in a week. The point is it TAKES TIME to gain or lose fat. (Of course, it is much easier than you think to overeat 500 calories a day.
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Most skinny guys will gain weight if they eat 3000 calories a day. A guy weighing 55kg with moderate activity levels needs about 2400 calories to maintain his weight. So if he starts eating 3000 calories a day, consistently, he should start seeing weight gain.
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An estimated 2,500 to 2,800 excess calories is needed to gain one pound of lean mass. Of course, this number is highly dependent on individual factors like level of training, starting body composition, genetics and overall diet.
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Most people require around 20 calories per pound (or 44 kcal / kg) of bodyweight to gain muscle mass. Using a 180-pound (82kg) male as an example, the required daily calorie intake is 3600 calories (20 kcal x 180 lb = 3600 kcal).
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Women generally need to eat 2,000 calories each day to maintain weight. To lose weight, this number drops to around 1,500 calories a day. Men generally need to eat 2,500 calories each day to maintain their weight and around 2,000 calories a day to lose weight.
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You need to eat more Calories than you expend to develop muscle. Your body uses extra Calories, in association with strength sessions, to build muscle. To achieve a Calorie surplus, on average aim for about 500 Calories (Cal) more than you need to maintain your weight.
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Since 1 kg = 2.2 pounds, to gain 1 kg of weight (lean muscle mass), you will have to consume approximately 3,500 calories. Definitely, this is just an estimate... To lose/gain 1 pound of fat, you will require approximately 3,500 calories.
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This number is the number of calories you need to eat each day to maintain your weight. To lose weight, you need to eat between 500 or 1000 calories less than this, depending on whether you want to lose one or two pounds a week.
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For gradual weight gain, add at least 500–1,000 calories per day. Calorie Q and a: how low in calories can an athlete go and still train well? Most athletes need a minimum of 1,800–2,000 calories per day, even when their goal is decreasing weight.
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If you jog for 30 minutes a day you'll burn at least 300 calories. If you're a woman and require 2,000 calories per day but eat 2,500, then you'll still gain weight. However if you continue to consume 2,000 kcal per day, then you can expect to lose approximately 0.5lb a week.
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Here's the formula. Assuming it takes 10 calories per pound to maintain your weight, take your weight and multiply it by 10. For example, if you weigh 150 pounds, then your caloric allowance is 1,500 calories (150 x 10 = 1,500).
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You can determine your calorie needs using this calorie calculator. If you want to gain weight slowly and steadily, aim for 300–500 calories more than you burn each day according to the calculator. If you want to gain weight fast, aim for around 700–1,000 calories above your maintenance level.
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Most people require around 20 calories per pound (or 44 kcal / kg) of bodyweight to gain muscle mass.
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The calorie intake necessary to achieve this will vary from person to person. As a guide, consuming 300–500 calories more than the body burns on a daily basis is usually sufficient for steady weight gain. For more rapid weight gain, a person may need to consume up to 1,000 calories more per day.
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Depending on the number of calories needed for weight maintenance, a person would have to down a total of 5,000 to 7,000 calories in a day to gain any weight at all, and it's not likely to be even close to a pound.
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Try this pound builder - Aim to consume at least 20 calories per pound of bodyweight you weigh to gain muscle mass.