We have the ideal daily schedule if you’re wanting to gain weight in a healthy way, whether it’s to encourage muscular growth or recover from weight loss caused by illness. Let’s get started with a thorough how-to on gaining weight in a fun and efficient manner!
1: Calculate Your Caloric Needs
figuring out how many calories your body needs to gain weight efficiently is important to know before starting any weight-growth regimen. To determine your baseline caloric requirements, start by measuring your resting metabolic rate (RMR).
- Calculate RMR: Multiply your current weight by 12. This provides an estimate of how many calories you need for basic bodily functions.Example: If you weigh 150 pounds: 150 x 12 = 1,800 calories/day (RMR)
- Factor in Activity Level: Adjust your calorie intake based on your activity level.
- Lightly active (light exercise 1 to 3 days/week): RMR x 1.2
- Moderately active (moderate exercise 3 to 5 days/week): RMR x 1.4
- Very active (hard exercise 6 to 7 days/week): RMR x 1.6
- Extra active (extra-hard exercise 6 to 7 days/week): RMR x 1.8
- Super active (extra-hard exercise 6 to 7 days/week and a physical job): RMR x 1.9
- Example: For a moderately active individual with an RMR of 1,800 calories/day: 1,800 x 1.4 = 2,520 calories/day
2: Add Calories for Weight Gain
Increase your calorie intake by 5% to 10% over your estimated needs to encourage weight gain.
- Example: For a target of 10% more calories: 2,520 calories/day x 1.1 = 2,772 calories/day
3: Focus on Nutrient-Dense Foods
If you want to gain weight in a healthy way, focus on eating foods high in nutrients that supply important macronutrients and enhance general health.
- Protein Sources: Include lean meats (chicken, turkey, beef), fish (salmon, tuna), eggs, legumes (chickpeas, lentils), and dairy (milk, yogurt).
- Healthy Fats: Incorporate sources like nuts (almonds, walnuts), seeds (flaxseeds, chia seeds), avocados, and olive oil.
- Complex Carbohydrates: Opt for whole grains (brown rice, quinoa), whole-wheat bread, oats, and starchy vegetables.
- Calorie-Dense Foods: Include high-calorie fruits (bananas, mangoes), dried fruits, and full-fat dairy products.
Healthy Weight-Gain Meal Plan: 2,500 Calories
This is an example meal plan that provides 2,500 calories a day to promote healthy weight gain:
- Breakfast (706 calories): Vegan Freezer Breakfast Burritos with strawberries.
- A.M. Snack (246 calories): Almond-Honey Power Bar.
- Lunch (649 calories): Vegetable & Tuna Pasta Salad with mango chunks.
- P.M. Snack (200 calories): Apple with natural peanut butter.
- Dinner (715 calories): Sheet-Pan Maple-Mustard Pork Chops and Carrots with Easy Brown Rice.
Note: Modify serving sizes and meal selections according to your daily caloric requirements (2,000 or 3,000 calories).
Meal-Prep Tips for Success
- Plan Ahead: Prepare meals and snacks in advance to ensure you meet your calorie goals.
- Batch Cooking: Cook in bulk and freeze portions for easy access to calorie-dense meals.
- Snack Smart: Keep calorie-dense snacks like nuts, nut butters, and protein bars on hand for quick consumption.
- Stay Hydrated: Drink fluids between meals to avoid feeling full and to support overall health.
Embrace Your Weight Gain Journey
A deliberate strategy that balances calorie consumption with nutrient-rich foods is necessary to gain weight healthily. You can successfully and pleasantly reach your weight gain objectives by adhering to a customized food plan and implementing astute meal-prep techniques.
Throughout the weight growth process, put your health and well-being first, regardless of whether your goal is to develop muscle or recover from weight loss caused by sickness.
When you apply these suggestions to your everyday routine, you’ll see that you can make healthy, long-term progress toward your goal weight.
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