How Many Calories Are Necessary Per Day to Gain Weight?

Calorie intake capacity is determined based on age, weight, sex, metabolism, working capacity and other factors. People trying to put on weight must be conscious of the kind of calories he/she consumes.

In this respect, experts recommend food items that are rich in calories and contain a high amount of proteins, vitamins, minerals, fibre, and other nutrients. Nevertheless, the calorie intake capacity is indicative and varies from person to person.

Let us cite an example to understand how many calories are needed to gain weight.

Suppose a man of 23 years old and 5 feet 10 inches height who follows a moderate exercise routine, that is, 4 to 5 times each week requires-

Once you get the answers, continue looking for ways to improve your calorie intake capacity.

Increasing 500 to 1000 calories every day helps a man to gain 1 pound body weight every week. Whether this strengthens his muscles or leads to fat deposition, depends on the exercise regime and his intake capacity of macronutrients.

The following chart of calories for weight gain will provide information based on how many calories a man requires to gain 160 to 180 pounds of weight at a rate of 1 pound every week.

Individuals can follow the caloric surplus regime to put on weight in a healthy way. An adequate caloric surplus of up to 20% is necessary for individuals trying to increase weight. Additionally, dirty bulking (consuming more calories) and a routine resistance training schedule significantly contribute to adequate muscle and strength improvements.

However, caloric surplus does not fit every approach. It is indicative, and the size depends on age, sex, weight, exercise regime and more.

Now, when it comes to women, the caloric surplus amount may vary. The probable reasons are less muscle mass and shorter heights than men. In fact, men have more lung capacity, and that is why they require more calories to perform exercises and other physical activity.

Individuals can use a calorie calculator to determine the ideal calorie intake capacity based on their age, gender, weight, and other factors for best results.

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Individuals looking for high-calorie foods for weight gain in vegetarian options may take a look at the chart below.

Apart from these, you can also consume high calories to gain weight through different healthy drinks and shakes healthily. Take a look at the chart below to know about them.

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In addition, low weight is a common issue found among kids in India. In a study conducted by the Egyptian Pediatric Association Gazette, around 21.49% of infants were born underweight in India. 

Parents must consult a professional paediatrician and revise the diet chart of their kids accordingly. The diet must include foods rich in calories to gain weight. However, the following chart consists of high-calorie foods for weight gain.

Combining intense strength training with high-calorie foods for weight gain will accelerate the entire process. Apart from these, individuals must eat three to five times a day and include additional snacks whenever possible.

Most importantly, they need adequate sleep to promote muscle growth and improve body weight effectively. Additionally, individuals must refrain from consuming food items rich in unsaturated or trans-fat. Though such things may ensure quick weight gain, the after-effects can be severe.