Contents:
- Medical Video: How Does Exercise Impact Weight Loss?
- How do you know if you need to gain weight?
- What is my calorie requirement in a day?
- How many calories are needed to gain weight?
Medical Video: How Does Exercise Impact Weight Loss?
Who said that gaining weight is easy? For some people who have thin postures, gaining weight is quite difficult and requires a lot of effort. Just like losing weight, in an effort to gain weight, calories in food are the main problem. Increasing weight means having to add to your daily calories. Then how many calories should be added to increase weight?
How do you know if you need to gain weight?
Many people do not realize that they actually have less or thin weight. During this time, our attention is indeed more in people who have excess weight or obesity. Though less weight is also a nutritional problem and will affect health. Therefore it is important for people with less weight, make efforts to increase their weight.
If you feel thin, try to calculate your body mass index (BMI) to ensure that. Calculating BMI can be done by knowing your current height and weight. Then, your current weight is divided by the square height in meters.
Someone who was declared experiencing underweight or lack of weight if the BMI is less than 18.5 kg / m2. If your BMI is less than the prescribed limit, you should plan a program to gain weight.
In order to gain weight, one of the efforts that is relied on is to increase intake and increase the portion of food so that more calories enter. But actually how many calories does someone need to want to increase their weight?
What is my calorie requirement in a day?
Before knowing how many calories you have to add to gain weight, you must first understand the standard calorie needs you need. Everyone has different calorie needs. This need depends on age, gender, weight, height, and physical activity carried out on a daily basis.
For example, an adult male (20-59 years) has a body weight of 62 kg with a height of 165 cm, his physical activity is classified as moderate. So these men need about 3000 calories per day. Unlike women with the same age and physical activity, with a body weight of 54 kg and a height of 156 cm, the calories she needs are only 2250 calories.
You can do calorie calculation by using an application, calculating it on line, or you can do it here. To find out the exact calorie requirements you can discuss it with a nutritionist or medical person.
How many calories are needed to gain weight?
Adding calories is something that must be done by someone who wants to gain weight. Safe calorie addition which is around 500-1000 calories per day to get a weight gain of 1 kg a week. Indeed everyone will get different results. If you do not experience weight changes in one week even though you have added calories per day, then add about 100-250 calories and see the results at the end of the week.
Therefore, you should at the beginning of the program to gain weight, try to add as many as 500 calories to your daily needs. If it doesn't work, just add more calories gradually until the addition reaches 1000 calories.
Increased calories will make your diet change, because it does have to be added gradually so as not to make the digestive system startled and cause indigestion.
In addition, to prevent stomach problems, you can divide all the calories into smaller portions in 5-6 meals. For example, if you add 3000 calories to calories, then every heavy meal like breakfast, lunch and dinner, the calories you have to consume as much as 750 calories per meal time. While the remaining calories, you can switch to snacks in the morning before noon as much as 375 calories and afternoon by 375 calories as well.
