To gain healthy weight naturally, you have to consume more calories per day to increase your body weight steadily. How much to consume depend on individual metabolism.

What is calories actually?

The food items that you eat provides you with the energy to do your daily tasks and this energy is measured in calories.

To determine the extra amount of calories needed, first you have to understand a few facts:

1. Average calorie requirement to carry out daily tasks for men is about 2,500 calories while that for women is about 2000 calories.
2. Daily calories requirement solely depends on the nature of your work but make sure that your daily intake of calories never fall below about 1,450 calories.
3. You need about 3,500 calories to gain about 1kg-1.5kg of weight per week (on an average considering low digestive efficiency for few people).
4. Plan to take 500 calories more per day to steadily gain weight.
5. Just sitting and writing can make you spend about 100 calories per hour.
6. Walking, doing housework and other such moderate activities can cost you about 200-300 calories per hour.
7. Intense physical activities like running, playing tennis, pulling heavy weight object, exercises by athletes require about 400-500 calories per hour.

Once you determine your daily calories requirement, you can increase it intake accordingly. The nutrient and calories content of the food you are consuming are also important result in weight gain:

• Carbohydrates provide 4 gram of calories per gram,
• Proteins provide about 4 gram of calories per gram,
• while fats provide about 9 calories per gram

You should plan your daily meals accordingly to achieve your target requirements. However, to increase weight many people tend to consume more of fat-rich food items to gain more calories.

 Fat-rich foodstuffs have more energy content (more calories per gram) and will increase your body weight. But proteins are utmost important in building your muscles which in turn increase your body weight.

Weight gain from increase in muscle size is considered healthier than just increasing in body fat. A well balanced diet suggest that of the total calories intake, 50% must come from carbohydrates, 30% from fat and 20% from proteins.

Therefore, your daily calories intake to gain weight should be planned keeping in mind your requirement as per your sex, age, occupation, and your eating habits.

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