Once you know the number of calories you need to maintain your weight using the BMR Formula in conjunction with our Harris Benedict Equation, you can easily calculate the number of calories you need in order to gain weight.

If you want to gain body weight, you need to consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week.

For optimum health, if you increase your calories to gain weight then (health permitting) gradually increase your level of physical exercise in order to maintain or increase your lean body mass. The benefits of exercise on physical and mental health are well documented and shouldn’t be ignored. It’s also important to know your exercise calories burned.

Total Calorie Intake To Gain Weight Example:

If you are moderately active, multiply your BMR (1500) by 1.55 = 2325. This is the total number of calories you need in order to maintain your current weight. Calories required to gain one pound per week: 2325 + 500 calories = 2825 calories per day. Calories required to gain two pounds per week:  2325 + 1000 calories = 3325 calories per day. NOTE: Make sure you insert your own personal basal metabolic rate and activity level number from the Harris Bennedict Formula that you previously calculated above.