If you want to gain weight and reach your fitness goals, then you need to eat more calories every day. Calories provide the energy that your body needs to function.
So if you're trying to gain weight, then it's important that you know how many calories you need so that you can eat during the day without going over your calorie intake.
How are calories calculated for weight gain?
Calories are a measure of the amount of energy contained in food and drink, and the amount of calories needed for a person depends on several factors, including:
1. Age
Growing children and teens need more calories.
2. Size
Height and weight affect how quickly the body uses energy.
3. Other factors
Other factors that can affect the calculation of calories for weight gain are hormones. Thyroid hormones may affect the amount a person needs from these calories.
Medications, such as corticosteroids, may also affect them as well, as a person needs To increase his weight, he has to eat more calories than the body needs every day in such cases.
Calories for weight gain can be calculated using an arithmetic method that helps estimate the amount of calories required.
It is worth knowing that a person needs 300-500 calories every day to increase his weight slowly and steadily, while if he wants a rapid increase, the person may need 700-1000 calories. more than his daily need.
What is the basic amount of calories needed by the body?
Men need an average of 2,700 calories per day, while women need 2,500 calories. The basic amount may vary according to people’s metabolism and lifestyles.
It is possible to calculate the amount of basic calories by calculating the resting metabolic rate, which is the number Calories consumed by the body at rest.
It is measured by the Mifflin-St Jeor equation, which states the following:
Metabolic rate for men: (10 x weight in kilograms) + (6.25 x height in centimeters) - (5 x age) + 5
Metabolic rate for women: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
How is the amount of calories in a meal calculated?
Here are the caloric values for three main ingredients in meals:
Carbohydrates, 1 gram of which contains 4 calories.
Protein, 1 gram of which contains 4 calories.
Fat contains 1 gram of which 9 calories.
For example, 243 grams of eggs contain 23.11 grams of fat, 30.52 grams of protein, and 1.75 grams of carbohydrates, so it contains:
23.11 grams x 9 calories = 207.99 calories from fat.
30.52 x 4 calories = 122.08 calories from protein.
1.75 x 4 calories = 7 calories from carbohydrates.
After you know the method of calculating calories to gain weight, we will talk in what follows on some guidelines for increasing the intake of calories.
Guidelines for increasing calories in the diet
The following steps help increase the number of calories:
Eat 3 to 5 meals a day, as eating at least 3 meals a day helps increase the amount of calories consumed.
Eat an appropriate amount of protein, as eating approximately 0.8 to 2.0 grams of protein per kilogram of body weight helps increase muscle mass and healthy weight gain.
Eat meals full of carbohydrates and healthy fats, as the inclusion of healthy fats and carbohydrates in each meal helps to increase calories and nutrients.
Eat high-calorie juices. These juices include the following ingredients: nut butter, fruit, milk, yogurt, and nuts.
Exercising to gain weight.
finally
I'm sure you've heard many times that counting calories are important if you want to gain weight, but you may have wondered just how many calories you should be eating each day.
You may even wonder how those numbers are determined, anyway—and so I hope this helps to clear things up for you! a