If you don’t know how to count calories to gain weight, this will cause you to fail on the journey to improve your body shape or often fall into the “eat what you see” situation to avoid unintentional weight gain and harm to your health. So, how to calculate calories to gain weight with the foods you eat. The article below will answer all your questions.
How many calories should you eat to gain weight?
Calories are a unit of measuring the amount of energy contained in food. To calculate the amount of calories your body takes in, people use the calorie unit you take into your body in a day to achieve your desired weight goal.
Moreover, to maintain a stable weight, the amount of energy we put into our body must be equal to what our body consumes every day. Therefore, if you want to gain weight, you just need to eat more energy than your body burns every day to help you gain weight easily. Therefore, on average, you need to supplement your body’s minimum needs of 7,000 calories to gain 1kg of weight.
However, in order to have a healthy weight gain diet, you must know how to calculate how many calories to include to both gain weight effectively and at the same time be safe for your health.
For example, if you are an office worker and sedentary, consuming too many calories will help you gain weight quickly. At the same time, this activity entails a number of harmful health effects such as blood lipids, visceral fat, atherosclerosis, diabetes, etc.
On the contrary, if you are physically active, you need 8000 or even 9000 calories to gain 1kg of weight.
Besides, researchers have proven that:
- If you want to gain weight through muscle gain: Eat 3500 calories more than your body needs per week (or more than 500 calories per day).
- If you want to gain weight to increase fat: Eat 7000 calories more than your body needs per week (ie more than 1000 calories per day).
How many calories are needed to gain weight in 1 day week?
Each person needs a different amount of calories to gain weight. Furthermore, to accurately determine the amount of energy intake, we need a formula and a way to calculate calories to gain weight based on these factors.gender, age, height, weight, frequency of physical activity. With your goal of gaining 1kg in 1 week:
For men
An adult male needs to eat a minimum of 3000 calories to feel signs of weight gain but should not exceed 3500 calories to ensure health safety. healthy.
For women
A female adult needs to consume at least 2500 calories to start seeing weight gain effects. However, do not exceed 3000 calories to ensure health safety.
Note
To calculate the amount of calories in food to load into the body. Because calories in food are the total amount of calories of carbohydrates, proteins and fats in the food. And the calories of each of these groups of substances are measured as follows:
- 1g of starch provides 4 calories;
- 1g of protein provides 4 calories;
- 1g of fat provides 9 calories;
Moreover, alcoholic drinks are also drinks that we often consume but few people know that they provide a significant amount of calories. On average, 1g of alcohol provides 7 calories. At the same time, the labels of most bottled drinks have clear calorie content so you don’t have to bother calculating. Bottled purified water alone has no calories.
How to gain weight safely by adjusting calories
To gain weight by adjusting your diet for the safest weight gain. However, to gain weight safely, you need to note the following:
- To gain 0.5kg of weight, the amount of calories consumed must increase by 3500 calories. This does not mean we need to eat an extra 3,500 calories to gain 0.5kg to gain weight. Furthermore, doctors advise you not to gain weight quickly but eat too much or eat continuously for many days. To be safe, additional calories should not exceed 500 calories/day.
- According to nutrition experts, eating too many low-calorie foods will not be as effective in gaining weight as eating high-calorie foods.high calories.
- Do not load your body with too many calories. This will cause health hazards such as diabetes, obesity, heart disease, etc.
- Instead of eating too much at main meals, we should eat enough main meals and about 3 extra meals/day. In this way, it is enough to meet the body’s daily activities, without having to use stored energy or excess energy to accumulate.
- Eating on time and in moderation every day also helps you gain weight more easily.
