You can calculate your body composition in a number of different ways, some are more accurate than others. Regardless of which method you choose, you should measure your progress using the same approach. At home scales and handheld, readers are quick and inexpensive and don't require the assistance of an expert, but tend to have a higher margin of error. For a more accurate approach, numerous companies offer more accurate measurements, like underwater weighing and DXA scans, through appointments.
These can be slightly more costly, but are significantly more accurate and provide more detailed readings. DXA scans can even show you where you store muscle and fat in your body in great detail.
The exact amount of calories you need to consume each day to gain muscle mass are most strongly dependent on your level of training and starting body composition. While it takes 2, to 2, additional calories to build one pound of muscle, this doesn't necessarily mean increasing your intake by this much is automatically going to result in healthy gains.
Use this online calculator or the simple steps below to calculate your exact calorie needs for muscle gain. Use an online calculator or quickly estimate with these two steps:. For example, if your daily calorie needs are , you can consume extra calories per day. But there may be some differences in calorie needs per person based on starting body composition and level of training.
The less trained you are, the more quickly you can gain muscle mass 8. This is because you have not yet started to tap into your full muscle building potential and may find it easier to build a larger amount of lean mass more quickly than a highly trained individual who has already built a large amount of muscle. Moreover, some research suggests that naturally lean individuals with a low body fat percentage are more likely to gain muscle than body fat in a large calorie surplus 9 , 10 , 11 , 12 , In addition, naturally skinny individuals may require more calories overall - sometimes requiring them to eat to the point of discomfort on a regular basis.
In contrast, a higher body fat percentage may promote more fat gain. If you have a higher body fat percentage to begin with, it might be worth considering a cut instead of trying to bulk - especially if you are already highly trained. If you are less trained, you may have more success putting on lean mass in a surplus, but could also find that you are able to lose fat and gain muscle at the same time.
You can use the following research-based recommendations to determine more specific calorie goals:. Once you have a rough estimate of how many calories you need to eat a day to gain weight, you can find your optimal macro ratios to promote more lean mass. Use the following guidelines to get started:. Tip: you can also estimate your protein needs based on your percent lean mass. You need about 1 gram of protein for every pound of lean mass, and should never go below this amount when looking to bulk.
Get the most out of your macros with the best muscle building foods - lean proteins, nutrient-dense plants, and healthy fats. The rate at which you can gain muscle depends on how much muscle you've already gained and how effectively you are applying the right nutrition and training aspects.
The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs. You can determine your calorie needs using this calorie calculator. If you want to gain weight slowly and steadily, aim for — calories more than you burn each day according to the calculator. Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take.
There are many great tools out there to help you. You need to eat more calories than your body burns to gain weight. Aim for — calories per day above your maintenance level for slow weight gain or —1, calories if you want to gain weight fast.
The single most important nutrient for gaining healthy weight is protein. Studies show that during periods of overfeeding, a high-protein diet causes many of the extra calories to be turned into muscle However, keep in mind that protein is a double-edged sword. You can even go above that if your calorie intake is very high. High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet.
Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight instead of just fat. Many people try restricting either carbs or fat when trying to lose weight. This is a bad idea if your goal is to gain weight, as it will make it harder to get in enough calories.
Eat plenty of high-carb and high-fat foods if weight gain is a priority for you. It is best to eat plenty of protein, fat and carbs at each meal. It is also a bad idea to do intermittent fasting. This is useful for weight loss and health improvement but can make it much harder to eat enough calories to gain weight.
Make sure to eat at least three meals per day and try to add in energy-dense snacks whenever possible. To gain weight, eat at least three meals per day and make sure to include plenty of fat, carbs and protein. The problem is that these foods tend to be more filling than processed junk foods, making it harder to get in enough calories.
Using plenty of spices , sauces and condiments can help with this. The tastier your food is, the easier it is to eat a lot of it. Also, try to emphasize energy-dense foods as much as possible.
These are foods that contain many calories relative to their weight. Many of these foods are very filling, and sometimes you may need to force yourself to keep eating even if you feel full.
It may be a good idea to avoid eating a ton of vegetables if gaining weight is a priority for you. It simply leaves less room for energy-dense foods. If you need more suggestions, consider reading this article on 18 healthy foods to gain weight fast. You can add sauces, spices and condiments to your foods to make it easier to eat more. Base your diet on energy-dense foods as much as possible. Go to a gym and lift 2—4 times per week. Lift heavy and try to increase the weights and volume over time.
This will help you gain muscle mass instead of just fat. There are several other things you can do to gain weight even faster.
These include drinking milk, using weight gainer shakes, adding cream to your coffee and eating more often. Whether you try to go under your setpoint lose weight or over it gain weight , your body resists changes by regulating your hunger levels and metabolic rate. When you eat more calories and gain weight, you can expect your body to respond by reducing your appetite and boosting your metabolism. This is largely mediated by your brain, as well as weight-regulating hormones like leptin.
So you should expect a certain level of difficulty. In some cases, you may need to force yourself to eat despite feeling stuffed. At the end of the day, changing your weight is a marathon, not a sprint. It can take a long time, and you need to be consistent if you want to succeed in the long run. Many people need to gain some weight or build muscle. A person needs to consume a sufficient amount of calories each day for the body to function correctly. A diet too low in calories can cause:.
Being underweight can cause health problems, so some people may need to gain weight. Although it is common to want to gain weight quickly, it is also important to do it safely. People who are trying to put on weight should still aim to eat a balanced diet, weight train, and get enough cardiovascular exercise.
A calorie is an amount of energy that a particular food provides. Consuming more calories than needed will result in weight gain, consuming too few…. This might be due to rapid weight…. Malnutrition occurs when the body does not get the nutrients it needs. Causes include limited food supply and some mental and physical health…. Doctors may recommend gaining weight to athletes and people who weigh too little. We describe 19 foods that can help a person to gain weight quickly….
A look at how long it takes to build muscle by working out. Included is detail on macronutrients and the best way to build muscle safely and…. Tips for gaining weight safely and things to avoid. Medically reviewed by Natalie Olsen, R. How to gain weight healthily General tips Things to avoid Underweight definition Risks Outlook While obesity is becoming a significant public health risk, being underweight can also cause health problems.
How to gain weight healthily. Share on Pinterest Using a calorie tracking app may help when trying to gain weight. General tips for gaining weight safely. Share on Pinterest Weight training at least three times a week will aid in gaining and maintaining lean muscle mass.
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