How Many Calories To Gain Weight? |
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When it comes to bodybuilding nutrition, the first question everyone asks is "how many calories to gain weight?" Many bodybuilding experts agree that eating enough of the right foods is even more important than weight training when it comes to gaining muscle weight. So how many calories should you consume to gain weight?
There is no simple answer since it depends on a number of factors such as your body type, activity levels, lean body mass, and other genetic factors. A sound muscle building diet will not only increase the
number of calories you consume, but will also include a variety of the best mass gaining foods to help nourish your
body. A nutritious diet consisting of the right foods is very important,
the wrong types of food, too few calories, or the wrong
macronutrient ratios can sabotage your muscle building efforts.
One of the most important things that you must understand
when designing your muscle building diet is this:
How Many Calories Do I Need To Gain Weight? The first step is to estimate your daily maintenance caloric
intake, which is outlined further in this article.
In order to gain muscle weight, you need to increase your
daily caloric intake by 20 – 30%. That
means that for every 100 calories your body currently requires, you have to
consume an additional 20 calories on top of that.
Example:
If your maintenance calorie requirement is 2000 calories,
you would need to multiply that number by between 1.2 – 1.3 2000 cal x 1.2 = 2400 calorie 2000 cal x 1.3 = 2600 calories
Most people require at least an additional 500 calories per
day, while some hardgainers need upwards of 1000 additional calories
daily. The actual number of additional
calories you require will depend on many different factors, and you will have
to experiment to find out just how many you need.
Try to gradually increase your caloric intake to ease the “shock” on your digestive system. Increase your caloric intake by 200 calories per day for a week or two, slowly working up to If you don't want to do the calculations yourself, use this body weight calculator instead.
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to determine the
number of calories you must consume to gain weight.
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