Calculate Your Caloric Needs for Healthy Weight Gain

Some people struggle to maintain or gain weight. With a lot of information dedicated to losing weight, trying to find how to safely gain it can be a struggle. So whether you intend to gain weight for sports or general health, adding fat to your diet offers a simple solution without having to eat large amounts of food constantly. You can calculate exactly what you need to put on some pounds.

Things You'll Need

• Calculator
• Scale

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Instructions

• 1

  Weigh yourself. Convert this number from pounds to kilograms by dividing by 2.2. For example, 100 lbs. equals 45.5 kilograms.

  Alternately, you can multiply your weight in pounds by 15 and skip to step 3. By doing this, you will generate a rough number that does not consider age or gender factors.

• 2

  Multiply your weight in kilograms by 15. For 18- to 30-year-old males, add 650. For 18- to 30-year-old females, add 400. The resulting number equals the amount of calories you need to consume to maintain your current weight without any physical activity.

• 3

  Calculate your calorie expenditures for any exercise classes or physical activities (See Resources). Add these calories to the amount from Step 2. This provides your total approximate expenditure on a daily basis.

• 4

  Take the total calories required and round off to the closest hundred. For example, if you require 1,520 calories then round it to 1,500. Divide by 100 and then multiply by 3.25 to obtain the grams of fat you should consume daily to maintain your current weight. For example at 1,500 calories, dividing by 100 gives you 15. That multiplied by 3.25 equals 48.75 or 49 grams of fat required daily to maintain body weight.

• 5

  Add additional grams of fat to gain weight. For a one pound a week increase, consume an additional 500 calories a day.