Many people considering a meal plan are trying to lose weight. However, some people actually want to gain weight too. Some people who have certain body types or health conditions can struggle to gain weight and they can have as many problems to overcome as those who struggle to lose it.
It is fair to say that some people are just naturally skinny. They have a fast metabolism and they appear to be able to eat whatever they like without gaining weight. To gain weight you need to create a calorie surplus by consuming more calories than you burn. The extra calories are converted to either fat or lean muscle mass resulting in weight gain. For healthy weight gain, you want to increase your muscle mass and this should be done steadily and slowly for the best results. Healthy meal plans can be really helpful in providing you with healthy food that ensures you are able to gain weight healthily if you want.
If your goal is to gain weight then this calculator will let you know what your daily calorie intake should be in order to gain that weight.
How to Use the Weight Gain Calculator
This weight gain calculator will help you to determine your recommended daily calorie intake to maintain your weight, gain 0.5 kg per week or gain 1kg per week.
Knowing how many calories you should be consuming can be very helpful in deciding on an appropriate meal plan to meet your needs. Consuming too few calories will be detrimental to you and you will find it hard to reach your heavier goal weight.
- First, you need to input your personal data including gender, weight and height.
- You can use the sliding scale to choose the correct age in years for yourself.
- Next, input your weight in kgs by using the second sliding scale.
- Lastly, input your height using imperial measurements in feet and inches.
Now you need to select from a drop-down menu by choosing the activity levels that are most appropriate for your lifestyle. It is important to be honest here as you want to ensure that you get an accurate picture of the number of calories you must consume daily to gain weight.
Your choice ranges are as follows:
- Basal Metabolic Rate (BMR) – This is the calories needed for your body to function at rest with no activity at all.
- Sedentary – Little or no exercise.
- Lightly Active – Exercise or sport 1-3 times per week.
- Moderately Active – Exercise or sport 3-5 times per week
- Very Active – Hard or intense exercise or sport 6-7 times per week
- Extra Active – Very hard or extra intensive exercise or sport or undertaking a very physical job.
By including your activity levels the result will give you an accurate TDEE (Total Daily Energy Expenditure) and therefore the best idea of the number of calories you require to gain or maintain your weight. The activity levels are rough estimates. Think about the exercise that you take regularly. A one-off bike ride should not be considered regular exercise! You can test the different levels to get an accurate calorie intake that truly reflects your lifestyle.
What Do the Results Mean?
The calculator will give you your estimated calorie requirements for gaining or maintaining weight. The list and the chart show the calories required for maintaining weight, gaining 0.5 kg per week and gaining 1.0 kg per week.
Weight gain requires a calorie surplus and knowing the right amount of food to eat will help you to achieve the surplus for the required amount of weight gain. Even maintenance requires careful planning over the number of calories you consume daily as if you do lots of exercise you may find yourself losing weight.
This Weight-gain calculator gives a more accurate picture than the BMR (Basal Metabolic Rate) calculation on its own. Adding in your activity levels considers the effect of burning calories through exercise. BMR only takes into account your resting metabolic rate which is the amount of calories your body requires to simply exist and perform of its usual functions such as breathing. Even someone with a sedentary lifestyle will burn extra calories as they move around. Obviously, the more exercise that you do, the more calories you will burn.
How Much Weight Should I Aim to Gain Each Week?
A healthy weight gain is considered to be around 0.5 to 1.0 kg per week. This will require consuming an excess of about 2000 to 2500 calories per week. Remember that you want to gain lean muscle. Consuming more excess calories per week can lead to gaining fat.
The tip for gaining weight is to eat more food, more frequently. Exercise can also help to convert the excess calories into lean muscle. The last thing that you want to do if you want to gain weight is to start indulging in pizzas and junk food. Consuming these types of food will lead to increased fat levels. Unless you are undertaking an enormous amount of strength training gaining weight too quickly can simply mean that you gain fat.
It is recommended that you consume your extra calories by following Dubai meal plans or having healthy meal plans delivered. This way you know you will be eating plenty of lean protein and complex carbohydrates such as vegetables, fruits and whole grains.
Quantity v Quality
For the best results and for a healthy weight gain it is recommended that you choose nutritious high-calorie foods.
Some ideas for good foods for weight gain are:
- Starch. Foods such as oats, wholegrain rice, quinoa, sweet potatoes and whole-grain pasta
- Complex Carbohydrates: Fruits and vegetables such as avocado, broccoli, cauliflower, bananas and mangoes.
- Nuts, seeds and nut butter such as peanut butter.
- Yoghurt. Choose plain whole milk yoghurt.
- Oils. Choose olive oil or avocado oil.
- Protein. Get this from lean meats and fish.
You can also consider eating 5 or 6 smaller meals each day and supplement your meals with nutritious smoothies and healthy snacks such as hummus and nuts.