how many calories a day for weight gain?
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Summary You need to eat more calories than your body burns to gain weight. Aim for 300–500 calories per day above your maintenance level for slow weight gain or 700–1,000 calories if you want to gain weight fast.
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An estimated 2,500 to 2,800 excess calories is 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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Although there are no official guidelines, most refeed days should aim to increase daily calories by 20–30%. For example, if you need around 2,000 calories per day to maintain your weight, you should aim to have 400–600 additional calories per day.
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The average woman needs to eat around 2000 calories to maintain her weight and around 1500 calories a day to lose weight. In very basic terms, if you want to know how to lose weight, you just need to burn more calories than you eat.
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Since 1 kg = 2.2 pounds, to gain 1 kg of weight (lean muscle mass), you will have to consume approximately 3,500 calories. Definitely, this is just an estimate... To lose/gain 1 pound of fat, you will require approximately 3,500 calories.
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If you want to gain weight slowly and steadily, aim for 300–500 calories more than you burn each day according to the calculator. If you want to gain weight fast, aim for around 700–1,000 calories above your maintenance level.
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For example, a person with a calorie need of 2,800 per day to maintain their current weight can lose weight if they eat 2,300 calories per day. As an alternative, you can eat the same number of calories but do more exercise to burn calories.
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To maintain her weight, the average, moderately active woman needs 1,600 to 2,400 calories per day. To lose one pound a week, women should cut out 500 calories per day, while still ensuring she is consuming at least 1,200 calories daily.
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To lean bulk, you should start by eating between 3,150 and 3,300 calories per day.
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An increase of at least 500 to 1000 calories each day will promote a one to two pound weight gain per week. It takes an extra 3500 calories to gain one pound of body weight. The chart on page 3 provides suggestions for increasing calories by 500 to 1000 each day.
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An average woman needs to eat about 2000 calories per day to maintain their weight and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week.
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Women generally need to eat 2,000 calories each day to maintain weight. To lose weight, this number drops to around 1,500 calories a day. Men generally need to eat 2,500 calories each day to maintain their weight and around 2,000 calories a day to lose weight.
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Depending on the number of calories needed for weight maintenance, a person would have to down a total of 5,000 to 7,000 calories in a day to gain any weight at all, and it's not likely to be even close to a pound.
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One pound of body fat is generally equal to approximately 3500 calories. The American College of Sports Medicine recommends a minimum of 1200 calories per day for females and 1800 calories per day for males.
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(If you cut 500 daily calories, you'll lose about a pound per week.) For women, that means consuming about 1,200 to 1,500 calories a day. For men, it means a daily intake of about 1,500 to 1,800 calories. However, the number of calories you should consume can vary depending on your current weight and activity level.
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For example, if your maintenance calories are 3,000 per day, you should eat 3,450 calories per day (3,000 x 0.15 = 450) during your bulking phase ( 6 ).
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For gradual weight gain, add at least 500–1,000 calories per day. Calorie Q and a: how low in calories can an athlete go and still train well? Most athletes need a minimum of 1,800–2,000 calories per day, even when their goal is decreasing weight.