In order to gain weight, your calories intake has to be larger than the number of calories you burn. Suppose your calories intake is 2500 calories per day and your body burns 2000 calories per day, the remaining 500 calories will be stored as Fat, Muscle or both.
First, you have to know how many calories your body burns per day. To calculate how many calories your body burns per day, you need to calculate your Basal Metabolic Rate.
I am going to calculate BMI and BMR both because BMI helps to know that you are underweight, overweight, Obese or in a healthy weight.
To know more about BMI (Body Mass Index) and BMR (Basal Metabolic Rate), please visit this link.
Suppose your goal is to gain 1 pound in a week, your current weight is 65 kg, height is 6 feet 1 inches, age is 25 year, gender is male and you do exercise 5 day in a week.
Let’s calculate your BMI, to calculate BMI you have to convert your weight in pounds, 65 kg = 143.3 pounds and height in inches, 6 feet 1 inches = 73 inches.
A formula to calculate Body Mass Index (BMI).
BMI (Body Mass Index) = (Weight in Pounds / (Height in inches x Height in inches)) x 703
BMI (Body Mass Index) = (143.3 / (73 x 73)) x 703 = 22.009
BMI = 18.90 (Normal Weight)
BMI indicates that you are at a healthy weight.
Let’s calculate BMR, to calculate BMR you have to convert your height in cm, 6 feet 1 inches = 185 cm
A formula to calculate Basal Metabolic Rate (BMR).
BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
BMR = 88.362 + (13.397 x 65) + (4.799 x 185) – (5.677 x 25)
BMR = 1705.057
Daily Calories Needed = 1705.057 * 1.55 (its based upon the activity level of body) = 2642.83
= 2643 calories approx (per day)
That means your body burns 2643 calories per day.
Suppose you want to gain 1 pound in a week, 1 pound = 3500 calories That means if you want to gain 1 pound in a week Then you have to add extra 500 calories in your diet per day.
2643 + 500 = 3143 calories you need to gain 1 pound in a week
the article has been submitted by Himanshu Bhatt