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Calorie Calculator To Gain Weight

Calorie And Macro Faq

The Best Calorie Formula to Gain Weight Fast (Skinny Guys Only)

How do I make meals out of macros?

You cant. At least not easily.

Instead, you often have to make your meals first, weigh and measure foods, and input those measurements into an app to find out the macronutrient and calorie amounts. Then see what allotment you have left as the day progresses.

However, the hand-portion system does make this much easier, which you can read about in your free personalized guide .

How Much Weight Will I Lose If I Eat 1200 Calories A Day

Well, the 1200 calorie diet plan is one of the most significant ways to lose 20 pounds within 90 days. You can find few people who go on a very low-calorie diet for rapid weight loss, and they are often consuming only 800 calories a day. Usually, the low-calorie diet includes special foods like shakes, soups, or bars to replace meals and for added vitamins. Optimistic studies reveal that if a person sticks on a very low-calorie diet, then he/she can achieve weight loss up to 3 to 5 pounds per week.

Determine Your Maintenance Calories

Use an online calculator or quickly estimate with these two steps:

1. multiply your current weight by one of the following

  • Women = weight in lbs. x 10
  • Men = weight in lbs. x 11

2. Add in exercise and daily activity by multiplying by one of the following

  • 1 – Little to no exercise.
  • 1.1 – Light exercise or training 1 to 3 days per week.
  • 1.2 – Moderate exercise 2 or more days per week.
  • 1.4 – Hard exercise 3 or more days per week.
  • 1.6 – Working out 2 or more times a day.

Also Check: High Calorie Tube Feeding Recipes

How Effective Are Hand Portions For Tracking Macros

Our research shows hand portions are 95 percent as accurate as carefully weighing, measuring, and tracking. With substantially less effort and time involved.

Plus, our hand portion tracking system allows you to easily adjust your intake to further optimize your results.

Ready to get started? Go ahead and enter your information into the calorie, portion, and macro calculator above, and well do the rest, providing you with a free nutrition plan customized just for you.

If you have more questions right now, or want to understand the nutrition rules we used to design this calorie, portion, and macro calculator, see the Resources section for a full breakdown.

Why Tracking Your Macros Gives You An Advantage

The Ideal Caloric Surplus for Muscle Gain (men and women)

Just in case youre not sure, lets start by defining what macros, or macronutrients, actually are.

There are three major macronutrients: Protein, carbohydrates, and fat.

Your body breaks down the macronutrients you eat into compounds used to help create energy, build body structures, create chemical reactions, and stimulate the release of hormones. Which means they can impact how you feel, perform, and even behave.

When you track macros, you dont need to count calorie intake directly. Instead, you log how many grams of each macronutrient you eat every day.

Thats because each macronutrient provides a certain number of calories:

  • 1 gram of protein = 4 calories
  • 1 gram of carbohydrate = 4 calories
  • 1 gram of fat = 9 calories

As a result, tracking macros means youre automatically tracking calorie intake. Its just that youre ensuring a certain number of calories come from protein, carbohydrates, and fat, respectively. This is known as your macronutrient ratio.

For example, lets say you eat:

  • 30% of your calories from protein
  • 40% of your calories from carbohydrate
  • 30% of your calories from fat

Your macronutrient ratio would then be: 30:40:30.

If youre trying to lose weight, you might eat a higher proportion of protein, since it can help you feel satisfied longer after meals. Or if youre a very physically active athlete, you might want a higher ratio of carbohydrates to meet your greater energy demands.

Don’t Miss: Low Carb Low Sugar Food

What Goes Into Total Daily Energy Expenditure

The TDEE formula uses a few key numbers:

  • Basal metabolic rate: the calories consumed keeping your body running
  • Non-exercise activity thermogenesis : calories consumed fidgeting and moving in general
  • Exercise: the deliberate training you perform, calories burned, and post-exercise recovery needs
  • You also need to consider the Thermic effect of food . This refers to calories burned digesting food and processing nutrients. Lean meat, for example, has a very high TEF due to the protein content.

    These are the factors that contribute to your total daily energy expenditure , or TDEE. A weight gain calculator takes these into consideration, but only broadly. Generally speaking, youll need to adjust your diets calorie content to suit your desired goal.

    Things like physical activity can affect healthy individuals, underweight people, and overweight people differently. Health conditions can also adjust these underlying processes.

    Advice For Those Who Are Underweight

    Having a BMI below 18.5 is generally considered to be unhealthy.

    About 1% of American men 20 or over fall in this range, while about 2.4% of American women do.

    Being drastically underweight can lead to a significant increase in risk of early death as it can impair immune function and lead to osteoporosis. It can also lead to lower fertility and an increased risk of dementia.

    Some people may also want to put weight on to boost their self esteem, improve their self image, and get stronger to do a better job at work or in athletic competitions. There are also significant health considerations beyond these types of motivations.

    Recommended Reading: High Protein Low Carb Low Fat Diet

    The Best And Worst Foods For Weight Loss

    The best foods can make you feel full for an extended period of time. These are low in calories, high in nutrition content, and packed with fiber or protein. The worst foods, on the other hand, are calorie-rich, high in fat, salty, and packed with sugar.

    Below are some of the best and worst foods for losing weight.

    Best Food to Lose Weight Worst Food to Lose Weight
    Eggs
    Cheese

    Calories To Gain Weight

    How to Count Calories to Gain Weight | Tips for Gaining Weight & Calculating Calories/Macros

    This calculator will determine how many calories you should eat on a daily basis if you are trying to gain weight. Learn how many calories to gain weight safely and how to gain weight fast. The calculator will only show you safe levels of increased calories. When selecting your activity level use:

    • Moderatetely active
    • Extremely active

    Should you just tone up? Another important measurement for you to consider is you body mass index, also known as BMI, you can find out your BMI with our BMI CalculatorDoes farting burn calories? Read about how many calories does a fart burn?

    If you go to the how to lose weight fast calculator, it will show you how long it will take to reach a target weight based on these values.

    Also Check: Calories In 1 Ounce Of Kahlua

    Sugar: The Bitter Truth

    Here is the backstory on the following fantastic educational video which explains why sugar is so horrible for your health.

    Sugar & other fast acting carbohydrates spike your blood sugar level, which in turn leads to your blood sugar level later crashing & thus making you hungry again sooner. No matter how hard you work out, it is hard to lose body mass if you have metabolic syndrome & are resistant to leptin. You can’t outrun your fork & it is hard to get your fork under control if you are leptin resistant.

    How Many Calories Should I Eat To Gain Weight

    EMMIE SATRAZEMIS, RD, CSSD March 13, 2019

    While some of us are experts at gaining weight unintentionally, how do we go about putting on healthy weight in the right way? Weight gain sounds easy, but it actually requires a strategic approach to nutrition and training to get it right. And just like weight loss, muscle gain must start with getting the right amount of calories each day.

    Here is everything you need to figure out exactly how much you should be eating each day to put on more muscle.

    Read Also: Low Fat Low Calorie Meals

    How Come I Dont Gain Weight If I Eat A Lot

    Because of consistency. You may be able to eat a lot in one sitting or in one day, but are you consistently eating a lot every single day without a day off?

    Secondly, you might not be eating as much as you think.

    Calculate your total caloric intake every day for a week to see how much food you are actually eating. You might be shocked.

    Top 10 Best Weight Loss Calorie Calculator

    Pin on Health, Fitness, &  Diet

    Are you searching for Best Weight Loss Calorie Calculator? Confused with too many options? If that is your situation, you have come to the right place. This is your ultimate guide to buying the Best Weight Loss Calorie Calculator.

    We analyzed around 2222 different products available online and put a Experts Recommended Best Weight Loss Calorie Calculator Reviews.

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    Also Check: How Many Carbs In Almond Milk

    General Health Tips To Gain Weight

    Exercise

    Exercise is one of the best methods to bulk up your muscles along with proper balanced diet. Do not try out strength training activity almost everyday but aim for 3 times in a week balanced with some cardio and warm up sessions.

    Divide your activity regime part wise like keep a day for leg muscles, one day for chest and hand, other day for abs along with cardio.

    Proper Sleep

    This is an extremely important factor to recover your muscle wear and tear. Proper sleep for 7-8 hours boost up your metabolic rate, make you fresh for next activity as well as promotes muscle healing process.

    The most common cause for being underweight

  • Family History: Heredity plays a common role to determine your physique whether you are obese or underweight.

  • Eating disorders : People with anorexia nervosa, bulimia nervosa may have lower BMI.

  • Stress: Often stress is related to undereating which could be one of the reasons to lower your BMI.

  • Adf Or Zigzag Calorie Cycling:

    Yes, people who want to shed their weight often look for diets that deliver instant results with little inconvenience or sacrifice. In the last decade, few dieters have stick to alternate day fasting , and this is a tremendous way to weight loss for certain individuals. Zigzag cycling can assist by not allowing the body to adapt to the lower calorie environment.

    An individual on a zig-zag diet should have a combination of both high-calorie and low-calorie days to meet the same overall weekly calorie target.

    Also Check: High Fiber Low Carb Tortillas

    Balancing Your Calorie Intake To Maintain A Healthy Weight

    – Guide Authored by Corin B. Arenas, published on September 11, 2019

    Maintaining the right weight can be a challenge as you age. As people grow old, their metabolism slows down, making it easier to gain extra pounds. The added weight even affects self-esteem, making people more sluggish and sedentary.

    Over time, if you don’t manage excess pounds, you might become overweight. The National Institutes of Health states that obesity increases the risk of medical problems, such as coronary heart disease, type 2 diabetes, cancer, and respiratory illness.

    To manage your weight, it’s important to balance your calorie intake. Read on to find out how you can achieve this goal.

    The Problem With Only Tracking Calories

    Caloric Surplus for Muscle Growth | Calorie Surplus to Gain Weight

    Most people know calories matter. If you eat more calories than your body needs, you gain weight. If you eat fewer calories than your body needs, you lose weight.

    There are, however, disadvantages to only tracking the total number of calories you eat daily.

    Most notably: This method doesnt ensure youre getting an appropriate amount of macronutrients for your body, goals, and preferences. Depending on what youre trying to achieve, this can negatively affect your appetite, hormones, energy levels , and nutrient consumption.

    And that can make it harder to lose weight, gain muscle, eat healthier, and improve athletic performance.

    Don’t Miss: What’s Considered Low Carb

    How Many Calories In One Pound Of Muscle

    It takes even more energy to build and store muscle mass through muscle protein synthesis . An estimated 2,500 to 2,800 excess calories are needed to gain one pound of lean mass. Of course, this number is highly dependent on individual factors like level of training, starting body composition, genetics, and overall diet.

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    References

    • Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. . A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51 , 241-247. Link
    • McArdle, W. D., Katch, F. I., & Katch, V. L. . Exercise physiology: nutrition, energy, and human performance. Lippincott Williams & Wilkins. Link
    • Jequier, E. . Carbohydrates as a source of energy. The American journal of clinical nutrition, 59, 682S-685S.
    • Lemon, P. W., Tarnopolsky, M. A., MacDougall, J. D., & Atkinson, S. A. . Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. Journal of Applied Physiology, 73, 767-775. study abstract link
    • Grundy, S. M. . The optimal ratio of fat-to-carbohydrate in the diet. Annual review of nutrition, 19, 325-341. abstract
    • Conlin, L.A., Aguilar, D.T., Rogers, G.E. et al. Flexible vs. rigid dieting in resistance-trained individuals seeking to optimize their physiques: A randomized controlled trial. J Int Soc Sports Nutr 18, 52 .

    Read Also: Do I Need To Count Calories On Keto

    Using A Weight Gain Calculator For Macros

    For example, if you have a TDEE of 2500 daily calories, you might break down your macros like this:

    • Protein: 35% of 2500 875 calories, or around 220g
    • Carbs: 55% of 2500 1250 calories, or around 305g
    • Healthy fats: 15% of 2500 375 calories, or around 41g

    A weight gain calculator lets you start this process and all you have to do is choose foods to fit your calorie and nutrient needs. This makes gaining muscle mass simple, even if you still need to do the hard work of dieting and training!

    How Do I Quantify My Exercise

    This calorie calculator estimates the number of calories needed each ...

    In using the calorie, portion, and macro calculator above, youll see the terms gentle, moderate, and strenuous. These describe the intensity of your activity.

    Use the guide below to gauge your activity levels. When in doubt, its better to underestimate your activity rather than overestimate it.

    Moderate to Strenuous Activity

    • Group classes and bootcamps

    Read Also: Fast Food Low Carb Breakfast

    Is A 1500 Calorie Diet Healthy

    The first thing that you have to remember that a 1,500 calorie diet is a bad idea for Athletes. No doubt, the individual body needs energy to perform at its best, and the 1500-calorie diet plan is just too low for most of us. The best part is, there is a no need to compromise on your health as you will be consuming nutrient-dense, low-calorie foods that will help to fuel your metabolism, keeps your energy levels high, and even mobilize the fat. But, you can find some weight loss plan which recommended that men should have to consume 1,500 t0 1,800 calories a day and women needs to consume 1,200 to 1,500 calories daily to reduce excess flab safely.

    How Many Calories Should You Eat Per Day

    Use this calorie calculator to find out how many calories you really need! Match it to your goals and activity level to help you make better nutritional choices.

    Calories | Macronutrients | Lean Body Mass | Basal Metabolic Rate

    Reading a food label could give you the impression that everybody needs more or less the same things, in the same quantities, to be healthy. Not so! We all have different bodies, different goals, and different lifestyles, and the way we eat should reflect that.

    This calorie calculator will help you estimate the number of calories you’re burning each day, plus a daily calorie target to help you lose weight, add muscle, or maintain your current weight. This can be your launch pad to gain better control of your nutrition and better results while working toward your goals!

    Read Also: Calories In 1/2 Cup Oatmeal

    Most Of The Country Is Overweight

    As we age our metabolic rates slow and it is easier for most people to put on weight. Men in their 40s and 50s or women who reach menopause sometimes unexpectedly gain significant weight. Even many young children who eat diets high in processed foods are significantly overweight.

    While nearly 2/3 of Americans are overweight or obese, being too skinny can also be unhealthy.

    How Much Weight Will I Gain If I Eat 3000 Calories A Day

    CALORIE Calculator for Weight Loss and Weight Gain

    If your daily maintenance calories are 2500, then 3000 calories per day might help you gain 1 lb per week.

    On average, you will gain approximately 1 lb of mass for every additional 3000 calories you consume over your maintenance.

    If your daily maintenance calories are below 2500, consuming 3000 calories per day will lead to faster weight gain, but in an unhealthy and likely unsustainable manner.

    Read Also: How Many Carbs In Salsa

    What To Know About Food And Exercise

    You can eat whatever you want and lose weight if you stay within your calorie range. That said, it might be hard to stay in this range if you don’t eat nutritious foods.

    Plus, empty-calorie foods don’t provide your body with the nutrients you need to live an active life. And when you eat junk food, you’re likely to get hungry more often and overeat. Conversely, healthy foods help you to feel strong, energized, and satiated.

    Additionally, all calories are not created equal. Calories from nutritious food sources will help you feel full longer, fuel your daily activity, and improve your well-being. Empty calories can leave you feeling hungry, increase your food cravings, and even increase fatigue. You’ll find them in processed foods that contain added sugars, trans fat, excess fat, and calories. They may provide energy but not the fiber, vitamins, and minerals you need.

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