Want to gain weight? how many calories are needed?

Who said that gaining weight was easy? For some people who have a thin posture, gaining weight is quite difficult and requires a lot of effort. Just like losing weight, in order to gain weight, the calories in the food are the main problem. Increasing weight means having to increase your daily calories. Then how many calories must be added to gain weight?

How do you know if you need to gain weight?

Many people do not realize that they are actually underweight or underweight. So far, our attention has been more on people who are overweight or obese. Even though underweight is also a nutritional problem and will affect health. Therefore it is important for people who are underweight, to make efforts to gain weight.

If you feel thin, try to calculate your body mass index (BMI) to be sure of this. You can calculate your BMI by knowing your current height and weight. Then, divide your current weight by your height squared in meters.

Someone who otherwise experienced underweight or underweight if the BMI is less than 18.5 kg / m2. If your BMI is less than a predetermined limit, you should plan a program to gain weight.

In order to gain weight, one of the reliable efforts is to increase intake and increase the portion of the meal so that more calories enter. But how many calories does a person who wants to gain weight actually need?

How many calories do I need in a day?

Before knowing how many calories to add in order to gain weight, you must first understand the standard calorie needs you need. Everyone has different calorie needs. This need depends on age, gender, body weight, height, and physical activity carried out daily.

For example, an adult male (20-59 years) has a body weight of 62 kg with a height of 165 cm, the physical activity that he does daily is classified as moderate. So these men need about 3000 calories per day. In contrast to women of the same age and physical activity, with a body weight of 54 kg and a height of 156 cm, the calories she needs are only 2250 calories.

Calorie calculations you can do by using the application, calculation automatically on line, or you can do it here. To find out the exact calorie needs you can discuss it with a nutritionist or medical personnel.

How many calories are needed to gain weight?

Adding calories is a must-do for someone looking to gain weight. A safe calorie addition is around 500-1000 calories per day to gain 1 kg of weight gain a week. Indeed, everyone will get different results. If you do not change your weight in one week even though you have added calories per day, then add another 100-250 calories and see the results at the end of the week.

Therefore, you should at the beginning of the program to gain weight, try to add 500 calories to your daily needs first. If it doesn't work, then add more calories gradually until the addition reaches 1000 calories.

The increased calories will make your diet change, because that is why the addition must be done gradually so as not to shock the digestive system and cause indigestion.

In addition, to prevent stomach problems, you can divide all these calories into smaller portions for 5-6 meals. For example, after adding 3000 calories, calorie needs, so every time you eat a heavy meal such as breakfast, lunch and dinner, the calories you have to spend are 750 calories per meal. As for the remaining calories, you can divert them to snacks in the morning before noon as much as 375 calories and noon before the afternoon of 375 calories as well.