How to Calculate How Much to Eat to Gain Weight

When you wish to gain weight, it's best to do so with careful planning so the increase is not excessive. Whether you are underweight or you desire to gain muscle weight, calculate how much to eat to gain weight. After performing the simple math calculation, you can then plan your eating program accordingly to achieve your weight-gain goal.

Things You'll Need

  • Scale
  • Calculator
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Instructions

  1. Figuring Calories

    • 1

      Weigh yourself to find your current weight.

    • 2

      Figure your basal metabolic rate (BMR). This formula uses your weight, height and age to figure how many calories you digest at rest.

      Men must multiply their weight by 6.23(A), their height in inches by 12.7 (B) and their age by 6.8(C).

      Women must multiply weight by 4.35 (A), multiply height in inches by 4.7(B) and their age by 4.7. (C)

    • 3

      For Men: Add your weight and height calculations then subtract your age calculation. Then 66 to the total. (A +B-C +66) That's your BMR.

      For Women: Add your weight and height calculations, subtract your age calculation and then add 655. That's your BMR

    • 4

      Use the Harris-Benedict equation to determine your daily caloric requirements to maintain your weight. If you never exercise and have a sedentary occupation, multiply your BMR by 1.2. If you perform light exercise up to three times per week, multiply your BMR by 1.375. If you perform moderate exercise between three and five days per week, multiply your BMR by 1.55. If you perform strenuous exercise six or seven times per week, multiply your BMR by 1.725. If you perform extremely vigorous exercise every day of the week or you work at an extremely active occupation, multiply your BMR by 1.9.

    • 5

      Add 500 to your daily caloric requirement to gain weight. Because it takes 3,500 extra calories to gain 1 pound, adding 500 calories to your daily diet should result in a weight gain of 1 pound per week.