Calorie Needs to Gain
Calorie Needs - Harris
Benedict Calorie Needs Formula
Calorie Needs to Gain Weight
Once you know the number of calories needed to MAINTAIN your weight, you can easily calculate the number of calories you need to eat in order to gain weight.
Basically, in order to gain weight, you need to create a positive calorie balance. How? By increasing your calorie-intake above your weight maintenance level.
Create a Positive Calorie Balance to Gain Weight
If you want to gain body weight, you must consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week.
Eat Sensibly, Exercise Regularly to Gain Lean Body Weight, not Fat
Eating extra 'empty' calories in the form of foods high in refined sugar is not likely to improve your health. Nor is an increased intake of foods high in saturated fat. Ideally, choose foods according to the Food Pyramid dietary guidelines, from a wide range of food groups.
Exercise to Maintain Lean Body Mass (Muscle)
For optimum health, if you increase calories to gain weight then (health permitting) gradually increase your level of physical exercise in order to maintain or increase your lean body mass. The benefits of exercise on physical and mental health are well documented and should not be ignored.
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