How To Gain Weight

It’s often forgotten that there are individuals looking for information on how to gain weight with the obesity epidemic in the news. The goal of any weight gain diet plan should be to add healthy, lean weight. Otherwise, you can just ask one of the 30 % of obese people in our society on how to gain weight.

Like weight loss, gaining weight can be a long-term process. You will have to monitor your calorie intake, measure your macro-nutrient consumption, and measure your weight gains. You will then have to decide whether to adjust your caloric intake. Nutrient timing is also an important consideration in any weight gaining program.

Calorie Intake Calculations

Increasing your calorie intake is a necessary component of a weight gain diet. Calculating the number of calories is difficult as there are two factors to consider. Learning how to gain weight is going to be based on an estimated number of calories and then adjusting based on your results.

Factors of Weight Gaining

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Activity level – are you sedentary, moderately active, or very active.

Body Type – are an ectomorph that is naturally thin or a mesomorph that is naturally muscular.

Body weight – step on a scale and get your starting weight.

Use the following calculations to estimate the number of calories you need for weight gain:

Activity Level

Sedentary – multiply your body weight by a factor of 16. If you weight 160 lbs you require 2400 calories per day to gain weight.

Active - multiply your body weight by a factor of 18. If you weight 160 lbs you require 2880 calories per day to gain weight.

Highly Active - multiply your body weight by a factor of 20. If you weight 160 lbs you require 3220 calories per day to gain weight.

Knowing the ways to gain weight is learning how your body reacts to these changes. If you are not gaining any weight at these calorie levels after 4 weeks, bump it up 250 calories. Then monitor these added calories to see its affect.

Macronutrient Percentages

Ectomorphs should target: Protein – 25% of calories, Fat – 20%, and Carbs – 55%

Mesomorphs should target: Protein – 30% of calories, Fat – 25%, and Carbs – 45%

This is a good starting position for learning how to gain weight. Monitor your progress and adjust your diet accordingly.

How to Gain Weight through Healthy Eating

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The quality of the foods you eat will have a big impact on your weight gain diet. Do not fill up on empty calories from junk food. You want your weight gains to come from lean muscle mass. It’s going to take discipline. Here are some foods to add to your weight gain diet:

Lean Meats – your protein should come from lean sources. Limit your intake of processed meats. Eat protein at every meal.

Whey Protein – great for your post-workout protein needs. Helps switch your body’s response from your workouts into muscle building.

A full plan on how to gain weight is beyond the scope of this article. We hope we have given you some information to get you started on your weight gain goals.

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