How Much to Eat to Gain Weight (Metabolic Rate & Calorie Count)
How to gain weight? Eat more calories! But how many calories? 2000? 3000? 5000??
In this article, I will share with you how to calculate your metabolism rate and deduce the calories you will need to gain weight.
Calculating Your Metabolic Rate
1. Basal metabolism rate (BMR)
This is the number of calories your body would burn in a day if you never got out of bed. It can be calculated using the Harris-Benedict equation:
66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.76 x age in years)
Mine when I was still a skinny guy: 66 + (6.23 x 121.25) + (12.7 x 68.9) – (6.76 x 19) = 66 + 755.3875 + 875.03 – 128.44 = 1567.9775
This means I will lose 1567.9775 calories a day even if I don’t do anything physical.
*If your stats are in KG/M, just type “(your weight)KG to lbs” into Google and similarly for your height to calculate your stats in lbs and inches.
How Many Calories You Require
2. Now factor in your physical activity level
- Little exercise : multiply calories by 1.2
- Light activity: multiply calories by 1.3
- Moderate exercise (2 to 3 exercise sessions/wk): multiply calories by 1.4
- Moderately active (3 to 4 exercise sessions/wk): multiple calories by 1.5
- Very active (4 to 5 exercise sessions/wk): multiply calories by 1.6
- Extremely active (6 to 7 exercise sessions/wk): multiply calories by 1.8
- Very heavy workout (twice per day, extra heavy workouts): multiply calories by 1.9
I play soccer 4 times or more a week, so I should be considered very active.
1567.9775 (BMR) x 1.6 = 2508.764 calories -> the total number of calories my body burns daily.
-> If I consume 2508.764 calories a day, I will not gain weight and my body fat percentage will stay constant.
So How Much To Eat To Gain Weight?
1. Gradually increase your intake
If you don’t know, 2.2lbs(or 1KG) of muscle tissue can burn between 70 and 100 calories a day compared to 4 to 6 calories for 2.2lbs of fat tissues.
This means that to gain weight, you need to eat more than your caloric expeniture and gradually increase it as you gain more muscle tissues. There are 2 ways:
- Eat the same amount of calories on both workout and non-workout days. (For convenience)
- Consume your calories in a cycle, a lot more on workout days, and a lot less on non-workout days. (Afraid that excess fat will be converted into fats)
2. 1 – 1.5g of protein per pound of body weight
Remember to drink LOADS of water. You need the water to transport the nutrients around, and water brings a lot of health benefits to your body
3. Macronutrients percentage
45% carbo, 35% protein and 25% fat for weight gain and maintenance. For cutting, it will be 40% protein, 30% carbo and 30% fat.
Other Articles in This Series
– Clean bulking
- Traditional Bulking
– Ectomorph diet guidelines
– Food to eat to gain weight healthily
– Food to avoid to gain weight healthily
– When to eat to gain weight
– Homemade weightgainer recipes
- Muscle Building Supplements
- Anabolic Cooking by Dave Ruel