Q1. How many calories should I eat to gain weight?

Ans: You can use a calorie calculator to determine your calorie requirements for gaining weight. Once you do that, add a surplus of 250â500 calories per day to gain weight steadily.

Q2. How many kcal to gain 1 kg?

Ans: You must roughly consume 7,700 calories to gain 1 kg of weight.

Q3. What is the 4-4-9 rule for calories?

Ans: The 4-4-9 rule for calories states that both carbohydrates and protein provide 4 kcal per gram, and fat provides 9 kcal per gram.

Q4. What is the formula to calculate the calories required to gain weight?

Ans: To calculate the calories required to gain weight, you must calculate your daily calorie requirement or TDEE and add the calorie surplus.

Q5. Will eating 3000 calories a day make you gain weight?

Ans: Yes. You can consume 3000 calories a day to gain weight.

Q6. How to consume 3,000 calories a day to gain weight?

Ans: To eat 3000 kcals daily to gain weight, you must have nutritious foods, like nuts, seeds, avocados, whole milk, lean meats, rice, etc.

Q7. What is the 50-30-20 rule for calories?

Ans: The 50-30-20 rule for calories suggests the macronutrient ratio where 50% of calories come from carbohydrates, 30% from fats, and 20% from protein to support healthy weight gain while providing all essential nutrients.

Q8. How to gain 2 kg in a week?

Ans: To gain 2 kg in a week, you must consume around 2,200 kcals per day. However, this is not the correct way to gain weight. It is unhealthy as it may lead to fat gain and affect your health in the long run.

Q9. How many calories are in 2 eggs?

Ans: Generally, 2 large eggs contain approximately 140â160 calories.

Q10. Which exercise is best for weight gain?

Ans: Strength training exercises, like squats, deadlifts, bench press, pull-ups, etc., are best for building muscle mass and gaining weight in a healthy way.

How to Use a Calorie Calculator for Weight Gain

How Many Calories Should You Eat in a Day to Gain Weight?

To gain weight, you must be in a calorie surplus, i.e. consume more calories than your body burns. The number of calories you need to consume to gain weight depends on your Total Daily Energy Expenditure (TDEE). You can use a calorie calculator to determine the exact number of calories you need each day to make a successful weight gain plan.

To gain weight gradually, you must consume approximately 250-500 kcal for a mild surplus. On the other hand, consuming a surplus of 700-1000 kcal is better for faster weight gain plans. However, you must keep in mind that creating a calorie surplus increases your body fat percentage. Hence, always combine strength training whenever you are on a calorie surplus.

For example, if your TDEE is 2,450 kcal, consuming a surplus of 500 calories, i.e., 2,950 kcal daily, can help you gain around 0.5 kg per week. However, to make a structured weight gain plan, it is always better to consult a healthcare professional. Your weight depends on several factors, such as your metabolism, body composition, activity level, etc. Just creating a calorie surplus might not be beneficial and healthy in the long run and could lead to health complications.

How to Use a Calorie Calculator for Weight Gain Plans?

A calorie calculator estimates the calories you need in a day to maintain your weight using your TDEE.

*TDEE = Basal Metabolic Rate (BMR) x Activity Multiplier

If you wish to gain weight in a structured and healthy way, you must ideally add about 250-500 kcals per day to the TDEE, which is known as the calorie surplus.

Follow the steps given below to use a calorie calculator for gaining weight:

Step 1: Enter all the required details, like your age, gender, height, weight, and activity level.

Step 2: Calculate your TDEE based on the details provided.

Step 3: To create a calorie surplus for a slow and steady weight gain journey, add 250-500 kcals to your TDEE.

Step 4: You will then have your daily calorie requirement for a weight gain plan. You must distribute the calories throughout your meals in a day.

How to Gain Weight in a Healthy and Structured Way?

You can gain weight in a healthy and structured manner by not just creating a calorie surplus. Adopt some healthy habits and follow the tips stated below to gain weight naturally.

Balanced Diet: Consume nutritious food, such as whole grains, fruits, vegetables, lean proteins, nuts, seeds, etc.

Increase Protein Intake: Have protein-rich foods that are low in calories. Protein helps in building and repairing muscle tissue, which is essential to gain weight in a healthy way.

Consume Healthy Fats: Adding healthy fats in your meals, such as avocados, nuts, seeds, etc, can also be a great source of gaining weight.

Do Not Skip Meals: Add healthy fats in your meals, such as avocados, nuts, seeds, etc.

Strength Training: You must make sure to gain more muscle weight and not body fat. You must incorporate strength training exercises into your daily routine. This will help your body to use the additional calories for muscle growth and help to reduce excess body fat.

Water Intake: Having adequate water and staying hydrated is essential to improve your overall health. It also helps with muscle function and recovery

FAQs

Q1. How many calories should I eat to gain weight?

Ans: You can use a calorie calculator to determine your calorie requirements for gaining weight. Once you do that, add a surplus of 250–500 calories per day to gain weight steadily.
Q2. How many kcal to gain 1 kg?

Ans: You must roughly consume 7,700 calories to gain 1 kg of weight.
Q3. What is the 4-4-9 rule for calories?

Ans: The 4-4-9 rule for calories states that both carbohydrates and protein provide 4 kcal per gram, and fat provides 9 kcal per gram.
Q4. What is the formula to calculate the calories required to gain weight?

Ans: To calculate the calories required to gain weight, you must calculate your daily calorie requirement or TDEE and add the calorie surplus.
Q5. Will eating 3000 calories a day make you gain weight?

Ans: Yes. You can consume 3000 calories a day to gain weight.
Q6. How to consume 3,000 calories a day to gain weight?

Ans: To eat 3000 kcals daily to gain weight, you must have nutritious foods, like nuts, seeds, avocados, whole milk, lean meats, rice, etc.
Q7. What is the 50-30-20 rule for calories?

Ans: The 50-30-20 rule for calories suggests the macronutrient ratio where 50% of calories come from carbohydrates, 30% from fats, and 20% from protein to support healthy weight gain while providing all essential nutrients.
Q8. How to gain 2 kg in a week?

Ans: To gain 2 kg in a week, you must consume around 2,200 kcals per day. However, this is not the correct way to gain weight. It is unhealthy as it may lead to fat gain and affect your health in the long run.
Q9. How many calories are in 2 eggs?

Ans: Generally, 2 large eggs contain approximately 140–160 calories.
Q10. Which exercise is best for weight gain?

Ans: Strength training exercises, like squats, deadlifts, bench press, pull-ups, etc., are best for building muscle mass and gaining weight in a healthy way.