Calories to gain weight

lbs
lbs
ft
in
lbs

Planning a diet doesn’t always have to be about dropping pounds. Many people are motivated to keep track of their habits because they desire to put on weight or gain muscle mass. Some people have fast metabolisms that make it difficult to maintain a healthy weight on an ordinary diet.

How much weight do you want to gain?


Skip Cardio

Cardio is great if you’re looking to trim down. However, it is the enemy if your goal is to gain mass. You can still run if you want to get bigger. However, you should make a point to swap long runs for short uphill sprints that will build leg muscle.

Track Everything You Eat

Managing your diet shouldn’t be a guessing game. You have to take somewhat of a scientific approach if your goal is to gain weight in a healthy way. It’s important to write down what you’re eating so you can tell if you’re getting enough protein, calories, fat and carbohydrates each day.

Choose Whole Wheat Bread

While some people avoid bread while trying to gain muscle and mass, others embrace it for its high calorie content. Bread made with whole grains offers nutrients and calories that may help you gain weight without ingesting the refined sugars and bleached flours that are so common in white bread.

Daily extra Calories Men need to Gain Weight

Men can gain weight fast by consuming carbohydrates. Potatoes are a great option if you’re looking for put yourself on weight. There are easy-to-prepare and have a high content of vitamin C and fiber.

1kg / week

Gain 1kg/week

15 years | 50kg

3100 Calories/day

2kgs / 2weeks

Gain 2kgs/2weeks

25 years | 54kg

4200 Calories/day

5kgs / month

Gain 5kgs/month

38 years | 57kg

7500 Calories/day

Daily extra Calories Women need to gain Weight

There are cases of extremely low body weight that can lead to organ damage, certain illnesses, a lack of menstruation in women, bone density loss and many more health issues. Nevertheless, are many healthy ways to gain weight when you're underweight.

1kg / week

Gain 1kg/week

17 years | 45kg

2500 Calories/day

2kgs / 2weeks

Gain 2kgs/2weeks

25 years | 54kg

3700 Calories/day

5kgs / month

Gain 5kgs/month

40 years | 52kg

7000 Calories/day

Keep Seafood in Mind

Seafood can offer some wonderful protein. If you’re trying to gain weight, you can enjoy shrimp, scallops and lobster sautéed in rich butter sauce as a high-calorie dinner option.

Don’t Skip Breakfast

If you don’t eat as soon as you wake up, you’ll be running on a calorie deficit for the rest of the day. Feed your muscles as soon as you wake up by preparing a balanced breakfast that is high in calories, protein and fiber.

Pack Your Meals Ahead of Time

It can be so tempting to skip a meal when your schedule gets hectic. If you’re serious about putting on pounds, it’s important to be proactive about making sure you get the right number of meals in. You can ensure that you’re never without a snack if you pack food in individual containers that can be taken to work, school or wherever else you’ll be.

Calculate your calories needed to gain weight

There are many things we can do to put on weight in a manner that is healthy. You can develop a comprehensive plan that includes good dietary habits and lifestyle strategies. If your goal is to gain weight, take a look at the 30 ways to gain weight without being unhealthy.