Chances are, you're planning to build muscle and gain weight, because there's a reason you came here. Many people think that some people can gain weight and others can't. But that's not how it works. With adequate calorie intake, it's possible for you to gain weight, too. Are you curious about the formula for weight gain and what to pay attention to when eating? Then read this article carefully, because we'll show you all about it!
Weight gain - the formula for calorie surplus
It's time to look at how you can gain weight. As we showed in our other article on losing weight, it's also important to follow a specific formula when gaining weight. Your body needs a certain number of calories to function, so everyone has a certain baseline amount of calories they need to consume to maintain their weight. To determine this amount, take your current weight in pounds (450 grams) and multiply it by 13 (if you don't exercise at all), 15 (if you exercise a few times a week), or 18 (if you exercise five or more days a week).
What's left at the end of the formula is the number of calories you need to maintain your weight. If you want to gain weight, you need to consume between 300 and 500 calories more than the number just calculated. Eating more allows your body to build muscle faster and thus gain weight. It's important that you try to consume these calories in the healthiest way possible. If you eat too many "bad" things, you risk not providing your body with the building blocks it needs to build muscle. Dietary proportions for weight gain are often:
- 40% carbohydrates, as little bad sugar as possible
- 25% proteins, mainly from meat and fish
- 35% fat, as little saturated fat as possible
