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Daily Calories Formula:
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The Food Intake Calculator For Weight Gain estimates the daily calorie intake required to achieve healthy weight gain by adding a 500 kcal surplus to your Total Daily Energy Expenditure (TDEE).
The calculator uses the simple formula:
Where:
Explanation: A 500 kcal daily surplus typically results in approximately 0.5 kg (1 lb) of weight gain per week, which is considered a healthy and sustainable rate.
Details: Accurate calorie calculation is essential for achieving controlled weight gain, ensuring proper nutrition, and avoiding excessive fat accumulation while promoting muscle growth.
Tips: Enter your calculated TDEE value in kcal/day. Make sure to use an accurate TDEE calculation that considers your age, weight, height, gender, and activity level.
Q1: Why add 500 calories for weight gain?
A: A 500 kcal daily surplus creates approximately 3500 kcal weekly surplus, which typically results in about 0.5 kg (1 lb) of weight gain per week - a healthy and sustainable rate.
Q2: What if I'm not gaining weight with 500 kcal surplus?
A: Individual metabolism varies. You may need to adjust the surplus based on your body's response, activity level changes, or consult with a nutritionist.
Q3: Should the extra calories come from specific macronutrients?
A: For optimal results, focus on increasing protein intake for muscle building, along with balanced carbohydrates and healthy fats for energy and overall nutrition.
Q4: How often should I recalculate my calorie needs?
A: Recalculate every 4-6 weeks or after significant weight changes (±2-3 kg) to adjust for your new maintenance calories.
Q5: Is this calculator suitable for everyone?
A: While generally applicable, individuals with specific medical conditions, athletes, or those with unique metabolic circumstances should consult healthcare professionals.