The calorie you need to put some kg on your body, totally depends on how many calories you take in your diet on daily basis. generally you need 400 to 600 calories more than your body burns per day for slow weight gain and for faster you need to take extra 1000 to 1500 calories more to increase body weight, apart from these this calorie come from good diet. Patience and consistency is also a key factor to gain weight faster. here is the detail overview of your query regarding calories intake for weight gain so, read one by one paragraph for better understanding. How many calories intake to weight gain
What is Calorie ?
How many calories intake to weight gain
When we are talking about calorie, first of all a question is coming in our mind that is what is calorie and why we need it. isn’t? Well A calorie is a unit of measurement that measures the amount of energy in food and 1 calorie is equal to 4.184 Joule.
small calories estimate the energy need to increase the temperature of exactly 1 gram of water by 1 degree centigrade at 1 atmospheric pressure and big calories that is known as kilogram calories are more commonly known and refer to the calories in food.
Calorie surplus & deficit
calorie surplus is when you consume more calorie than you burn and calorie deficit is when you consume less calorie than you burn on daily basis. calorie deficit help you in weight lose while its opposite help in weight gain. one can surplus and deficit its calorie intake according to their requirement . talking about surplus than take one thing in consideration that 7700 calorie is equal to 1 kg of body weight, as per requirement you need 7700 extra calorie to put 1 kg mass on your body.
Calculate your BMR and TDEE
Calculate your body BMR and TDEE on frequent basis. BMR stand for basal metabolic rate. it indicates daily calorie requirement based upon your daily activity level. you can also refer BMR Calculator to calculate calories intake. TDEE Stands for total daily energy expenditure. it is the summary of full energy that a person used on daily basis. anyone can measure their TDEE using TDEE calculator and supervision their daily calories requirement by their body.
Also Read :- How many calories intake to weight gain
Factors affecting caloric needs
Yes you heard right there are many factors that affect our calorie needs like age , gender, weight and height of a person, physical activity, metabolic rate.
Age
Younger people need more calories compare to higher age people because of rapid growth, more activities and higher metabolism.
Gender
Gender is also a factor, we should consider while taking calories because generally men need more calorie compare to women.
Weight and height
Talking about weight and height a people need more calories compare to the those person that is taller, a taller person need extra amount of calories. weight is also consider when we talking about calories, it directly proportional to calories. more weight of person need more calories.
Physical activity
If a person burn more calories compare to the one who not , is need more calories diet. athletes or active people need more calories because they burn more while doing extensive physical exercise.
Metabolic rate
The one who has faster metabolic rate need more calories because they burn calories faster.
How many extra calorie you need to gain weight fast
Gain weight is not an easy task , achieving your body weight gain as per as your desire totally depends on how much you focus on your diet, and consistent you are. you know that 1kg weight is equal to 7700 calorie. suppose that a person whose weight is 60 kg than he should take 60*35=2100 calories daily to maintain their daily activity, if you want to put some extra weight on your body than you need extra calories intake apart from daily requirement. 500 to 800 more calories extra is ideal in starting phase than gradually increase it after some some days.
Role of macronutrients in weight gain
Macro nutrients are very important for our body, they are the nutrients that our body needs in large amounts because these are the nutrients that release energy in our body. Carbohydrates, fat and protein are called macro nutrients. calorie from these macro nutrients do different types of work in our body. generally we need 45-65% of your daily calories from carbs, 20-35% from fats and 10- 35% from protein apart from these 1 gram of protein contents 4 calories, same goes with carbs but in fat 1g contents 9 calories. this data help you in deciding how much calorie you should take on daily basis.
Food that is nutrient dense and high in calorie
In journey of weight gain nutrients food is very important for us. Fats and oils are some of the most calorie dense foods. including foods in diet that is high in fats but don’t forget to take calorie from carbs and protein because taking calories from this is also very important.
Importance of quality calorie
The quality of calories is very important for our body because it affects our health as well as our body weight. good quality of calories regulate our weight management, overall body health and improve body functioning , apart from these add fruits and vegetables to your diet.
Strategies to increase calorie intake
Take calories is important but there are some strategies to be followed to maintain calorie intake on daily basis. try to eat frequently, eat 3-4 balance diet at regular intervals. include liquid calorie in your diet like milk shake, smoothies etc. choose calorie rich foods like nuts, whole grains, dairy products etc. fruits and vegetables that is high in calories include in food like bananas, mango etc.
Avoid processed or junk food for calories
When we talk about junk food it is very hazardous to our health, although these foods give calories in bulk to our body perhaps lack in right nutrients. to avoid processed food we have to find some alternatives to feed our hunger when we feel hungry. when we feel hungry we eat anything that is good in taste , in that scenario junk food is easily available alternatives in market everywhere in the cheapest price. In junk food there are lots calories that not much need by our body , apart from this, these foods are very oily in nature that is not good for our health, if we eat these foods in regular interval we will be become patient of heart and other disorder in our body, so avoid junk food completely. How many calories intake to weight gain
Summary
Weight gain is not easy as A B C D it is long process we can go through every process day by day. Calories play very important role in weight gain that’s why taking more calories apart from daily requirement is necessary if you want to gain weight but remember one thing that these calories come from good source ofd food that is important. if anyone follow these guidelines he or she surely achieve their target weight. exercise is also important factor that’s why make sure to do regular exercise. How many calories intake to weight gain
FAQ:-
How to calculate BMR and TDEE ?
BMR stand for basal metabolic rate. it indicates daily calorie requirement based upon your daily activity level. you can also refer BMR Calculator to calculate calories intake. TDEE Stands for total daily energy expenditure. it is the summary of full energy that a person used on daily basis. anyone can measure their TDEE using TDEE calculator and supervision their daily calories requirement by their body.
calories intake for weight gain ?
one can surplus and deficit its calorie intake according to their requirement . talking about surplus than take one thing in consideration that 7700 calorie is equal to 1 kg of body weight, as per requirement you need 7700 extra calorie to put 1 kg mass on your body.
how many calories for 10 kg weight gain ?
talking about surplus than take one thing in consideration that 7700 calorie is equal to 1 kg of body weight, as per requirement you need 7700 extra calorie to put 1 kg mass on your body. for 10 kg weight 7700*10 =77000 calories you need .
how many calories a female need to increase body weight ?
one can surplus and deficit its calorie intake according to their requirement . talking about surplus than take one thing in consideration that 7700 calorie is equal to 1 kg of body weight, similar goes with women also but she need less amount of calorie compare to the man.