Gaining weight can be an equally challenging task as losing weight. For some, gaining weight may seem like an easy task, but it becomes a daunting task when they face numerous challenges in achieving this goal.

One of those challenges is determining how many calories to consume each day to gain weight.

Understanding Calories and Weight

Calories are units of energy that the body needs to function correctly. When the body consumes more calories through food than it expends through physical activity and other activities, it results in weight gain.

Therefore, if you want to gain weight, you need to consume more calories than your body is burning every day.

Calculating Your Required Daily Calorie Intake

The number of calories each person needs to eat daily varies depending on a range of factors, including height, age, sex, weight, and activity level. The ideal daily calorie intake to gain weight is calculated based on the following formula:.

Total daily calorie intake = Basal metabolic rate (BMR) x Activity level.

Step 1: Calculate Your Basal Metabolic Rate (BMR)

The basal metabolic rate (BMR) refers to the number of calories that your body needs to maintain its basic functions at rest, such as breathing, circulating blood, and keeping your organs functioning correctly.

The BMR formula is different for men and women:.

For men:

BMR = 88.36 + (13.4 x weight in kg) + (4.8 x height in cm) – (5.7 x age in years).

For women:

BMR = 447.6 + (9.2 x weight in kg) + (3.1 x height in cm) – (4.3 x age in years).

Step 2: Determine Your Activity Level

Activity level refers to the number of calories you burn through physical activity and daily activities. Here are the different activity levels:.

Sedentary

If you have a desk job or do very little physical activity, you fall within the sedentary category. This means your activity multiplier is 1.2.

Lightly active

If you exercise or engage in some physical activity 1-3 days per week, you are in the lightly active category. Your activity multiplier will be 1.375.

Moderately active

If you exercise or engage in some physical activity three to five days per week, you fall into the moderately active category. Your activity multiplier is 1.55.

Very active

People who exercise or engage in some physical activity six to seven days per week are considered very active. Your activity multiplier is 1.725.

Extra Active

If your job involves strenuous physical activity or you engage in physical activities for an extended period during the day, you fall within the extra active category. Your activity multiplier is 1.9.

Step 3: Multiply Your BMR By Your Activity Level

Once you have determined your basal metabolic rate and activity level, the final step is to multiply the two numbers to get your total daily calorie intake required to gain weight.

For example:.

If you are a 25-year-old woman weighing 120 pounds and are 5’4’’ tall, your BMR is 1,248 calories per day.

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If you have an office job and exercise for 1-3 days per week, you have a sedentary activity level, so your total daily calorie requirement would be:.

1,248 x 1.2 = 1,498 calories per day.

Factors Affecting Your Calorie Intake

Different factors can affect your daily calorie intake, including metabolism, body size, age, sex, genetics, and physical activity level.

Metabolism

Metabolism refers to the process by which the body converts food into energy. People with a fast metabolism burn more calories at rest than those with a slow metabolism.

Therefore, people with a fast metabolism may need to consume more calories to gain weight than those with a slow metabolism.

Body Size

People with larger body sizes require more calories to sustain their body functions than those with smaller body sizes. Therefore, they may need to consume more calories daily to gain weight.

Age

As people age, their metabolism slows down, and they tend to lose muscle mass, which increases the level of adipose tissue. This means that older people may require fewer calories than younger people to gain weight.

Sex

Men and women have different body compositions, and as a result, they have different calorie needs. Men tend to have more muscle mass and less stored fat than women, which means that they require more calories than women to gain weight.

Genetics

Individuals with a family history of thinness may struggle to gain weight despite consuming high-calorie diets.

Physical Activity Level

People who engage in intense physical activity or exercise may require more calories to gain weight than those who are less active.

Tips for Gaining Weight

While increasing your daily calorie intake may play a significant role in gaining weight, there are other essential steps you can take to enhance your results. Here are some tips:.

Consume Nutrient-Dense Foods

When trying to gain weight, consuming calorie-dense foods such as cakes, chocolate, and fried foods may appear to be the best option, but consuming nutrient-dense foods is the best idea.

Nutrient-dense foods are high in calories and have other essential nutrients that the body requires, including protein, carbohydrates, and healthy fats. Examples of nutrient-dense foods include potatoes, whole grains, nuts, fruits, and vegetables.

Eat Frequently

To get the most out of your calorie intake, divide your daily calories into several small meals throughout the day.

Eating frequently ensures that calorie intake is consistent throughout the day, and it ensures you do not feel too full and sluggish after consuming a large meal.

Increase Your Protein Intake

Consuming adequate amounts of protein daily is essential for building muscle, which is crucial for weight gain. Good sources of protein include eggs, meat, poultry, fish, nuts, and beans.

Lift Weights

Strength training is essential for gaining muscle. Lifting weights, resistance bands, or bodyweight exercises can help you gain muscle and boost your metabolism.

Conclusion

Gaining weight involves consuming more calories than you burn. By calculating your daily calorie requirement, you can easily determine how many calories you need to consume daily to gain weight.

However, other factors such as genetics, metabolism, and physical activity level play a crucial role in determining your calorie requirements. Following healthy tips such as consuming nutrient-dense foods, eating frequently, increasing protein intake, and lifting weight will help increase weight gain.