If you’re a trainer, it’s your instinct to say that weight gain occurs due to “increasing calorie intake”, i.e., when an individual consumes more calories than they can burn. But is there any such finite number? If you can find out the answer to this question, you will have many happy clients.
This guide discusses different aspects of calories and how one can calculate daily calorie intake for weight gain.
So, without further ado, let’s begin:
How many calories are equal to 1 kg weight?
As per the literal definition, a calorie is a measurement of energy. It means that whatever food items you consume give you energy measured in calories or kilojoules.
According to studies, 1 kg weight or 1kg fat mass equals 7,700 calories.
Leading Causes of Being Underweight
Experts consider a BMI of less than 18.5 as underweight. For many, the following are the leading causes of being underweight:
- Malnutrition
- High metabolism
- Incessant physical activity
- Illness or disease
- Mental illness
- Family history
- Medication
How to Gain Weight Fast & Safely?
The fastest and safest way to help your client gain weight is by:
- Keeping a tab on their calorie intake by relying on a calorie calculator
- Preparing a healthy diet chart that induces the necessary calories per day
- Chalking out a workout routine that helps with muscle building
- Ensuring the client adheres to your designed plan
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How to calculate calories burnt?
A calorie calculator estimates the calories burned based on an individual’s activity level. However, if you’re calculating yourself, you must multiply the individual’s Basal Metabolic Rate (BMR) by their activity level.
(Note: Height is in inches, and weight is in pounds)
The result from the calculation is multiplied by points for activity levels. Here’s a quick overview:
For example, a moderately active man of 35 years, 6 foot tall, and weighing 180 pounds will burn almost:
(66 + (6.2 x 180) + (12.7 x 6) – (6.76 x 34)) x 1.55 = 1593 calories/day.
TDEE Calculator
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Some specific food items are rich in calories, provide adequate nutrition to the body, and are ideal for healthy weight gain. However, you can always rely on a food calorie calculator to know the caloric value of a particular food item.
Some popular food items that fall in the category of calorie-rich include:
- Dairy products
- Brown Rice
- Nuts
- Meat
- Protein shakes
- Fish
What are some helpful tips for gaining weight?
Nobody likes being skinny, but if you’re one and want to gain weight, utilize these weight-gain tips today. In addition, experts recommend:
- Eating more frequently
- Consuming nutrient-rich food
- Keeping track of every calorie you intake
- Have occasional treats
- Prioritizing your diet, sleep, and exercise
- Minding the fluid intake
You may also like: Plant-Based Diets for Athletes: A Comprehensive Guide for Fitness Professionals
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Try for FREEHow to Calculate Your Weight Gain Calorie Requirement?
If you’re undertaking a regimen to gain specific weight, you can rely on a weight gain calculator to determine how many calories you require to achieve your target weight.
A dedicated calorie calculator to gain weight considers your age, gender, current weight, height, activity level, and the number of meals and then projects your daily calorie intake.
How Many Calories Are Necessary Per Day to Gain Weight?
Many studies suggest that to gain 1kg of weight, one needs to consume 7000 calories over their regular calorie intake. It means a person must take 1000 calories more a day over their Daily Energy Expenditure (DEE) to gain 1kg weight in a week.
The Bottom Line
Assist your clients in picking a realistic and healthy weight goal and then utilize a dedicated calorie calculator to monitor their food intake.
A healthy and safe weight gain would require increasing calorie intake by 500-700 calories over the daily requirement. So, ensure your clients stick to the plan and help them achieve the goal.
What weight gain strategies have you relied upon in the past? Did those strategies work out? Do share your experience and stories with us via our Instagram channel.
Also read:
10 Best Low Calorie Starbucks Drinks You Can’t Miss
What is Casein Protein: A Comprehensive Guide
From Gym to Kitchen: 10 High-Protein Recipes for Muscle Gain and Recovery
Fueling Your Fitness Journey: Understanding the Basics of Nutrition for Optimal Performance
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