Calories to Gain a Pound Guide

If you are a hard gainer, you are likely trying to bulk up. One of the most frustrating things is to see how easy it is for your friends to put on weight while you struggle to gain those extra pounds. However there is only one proper way to add weight and that is to eat more calories than you expend all while doing weight training.

The question is how many of those calories do you require to gain weight? Well that’s what we are here to find out. Lets dive into it shall we and find out How Many Calories to Gain a Pound?

3500 Calories

That’s how much you need to have consumed by the time the week is over. Note that these are calories above your normal intake.

The old saying divide and conquer applies here. This means that if you eat 500 pounds every day, you will be able to consume 3500 calories by week’s ends and gain a pound. It is the general rule that is observed by health practitioners to stimulate both losing weight and adding weight.

It’s important to keep in mind that your genes, gender and the activities during your day will also play a role into how successful your weight gaining plans are. Some people might add more than a pound after consuming the above mentioned calories.

Once you have finally started to add weight, your body might require even more calories to keep on adding.

How to Calculate Your Calorie Needs

There is a simple method that you can use to calculate your individual calorie needs. It is called the Pennington Biomedical Research Center’s calculator.

Assume that a lady in her 50s and is 5 feet 5inches tall weighs 110 pounds and eats 2169 calories a day. To add a pound in a month she will need to eat an extra 105 calories every day. By the time the year is over, she will weigh 115 pounds.

I don’t know about you but gaining just 5 pounds in a year is quite slow. For her to gain a pound in a month consistently, she will have to raise her calorie intake up an extra 13 pounds.

A man on the other hand who has the same height of 5 feet 5 inches will require a total of 2481 calories every day to maintain his weight. Too gain a pound of weight in a month, he will need to eat an extra 80 pounds. In a year he will weigh 114.2 pounds.

Gaining the Weight

Every individual’s rate of consumption and gaining weight is different. As a rule of thumb, anything between 1750 to 3500 extra pounds in a week will help you increase your weight.

It’s important to step on the scale regularly preferably every day at around the same time. Check your progress and if you notice that you are starting to slow down on your gains, simply up the calories that you consume.

Be careful not to add at too fast a rate as this will result in putting on fat. To maintain this fat, you will need to consume a high number of calories.

Some Tips for Gaining Weight

In order to gain weight without putting your body at risk of some health issues, it’s important that you consume the right types of healthy foods. Stay away from junk such as french-fries, chicken wings and soda. Instead focus on nutrient rich foods that contain good protein, vegetables, grains, greens as well as fruits and milk.

Speaking of Protein

If you want to bulk up, you simply cannot do without protein. This includes eggs, milk, cheese and beef. Other sources are fish which is high in omega-3 fats. These work to fight off diseases as well as keeping your cardiovascular system healthy.

You can also make use of protein supplements such as whey protein or casein which will boost your gains once you add them to your daily consumption.

Fruits Are Great

Fruits have plenty of antioxidant properties. Ensure you consume 100% natural fruit and fruit juice. Your body will get a much needed boost of micro nutrients.

They make your body’s weight gaining more efficient while being super tasty at the same time. These could be bananas, avocado, pineapples, mangoes and raisins. Ensure you include them in your daily diet.

You can even mix up fruits with yoghurt for a much tastier consumption. Their importance cannot be overstated. Take orange juice for example. A single glass will provide you with your daily requirement for vitamin C.

Don’t forget the veggies. Vegetables also come with their own share of calories that they add to the plate.

Strength Training

This prevents you from putting on too much fat. By exercising regularly, you might think that you will end up expending too many calories. This in part is true but it’s not the whole picture.

Strength training improves your metabolism. This means that you are going to feel hungry quite frequently. Your appetite will allow you to consume more food and thus gain weight. Remember this is more muscle and less fat.

Don’t forget to eat right and to feed those muscles with protein. For every pound of weight, you need to consume 0.8 grams of protein. For someone weighing 110 pounds; he needs a total of 88 grams of protein per day.

Once you are done with your training, ensure that you eat a snack right afterwards to feed the muscles and replenish your energy reserves. After that, consume food after 3 or 4 hours. Do not forget to eat carbs. They are excellent at adding onto your energy reserves.


With this information now at your finger tips, you are ready to calculate how many calories you need to gain a pound. Remember to combine eating with strength training for optimum results. Develop a feeding and training schedule and adhere to it strictly.

Do not rush the weight gaining process. The best progress is gradual. It will put less strain on your digestive system as well as your body.

How Many Calories to Gain a Pound
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