Calculation of calories to gain weight
Weight gain can be achieved by ensuring more calories than those burned by the body, and generally if 500 calories are added to the usual daily caloric intake while keeping away from excess physical activities, this means that a total of 3,500 calories will be added to the weekend , Meaning weight gain is about half a kilogram per week.
Calculation of calories needed by the body
The nutritional needs of each person differ depending on the activity of the body; the more physical activity the person needs more calories, for example, a person who exercises intensively five to six times a week at a rate of two to three hours at a time needs 2500 to 8000 calories if His weight ranges from 50 to 80 kg, and these calories only to meet his nutritional needs without causing any weight gain , To calculate the calories needed by a man’s body without any physical activity, the following equation can be used: 88.4 + (13.4 × kg) + (4.8 x cm) – (5.68 x age in years), to calculate the calories needed by the woman’s body Without any physical activity, the following equation can be used: + 447.6 (9.25 × weight in kg) + (3.1 x cm in length) – (4.33 x age in years). The calorie consumption produced in either equation Weight is also without increase or decrease.
Foods rich in calories
There are many foods rich in calories, including the following:
- Rice: Rice is one of the good sources of carbohydrates and calories , as one Cuba, equivalent to 165 grams of cooked rice contains 190 calories, and 43 grams of carbohydrates, and low fat, and can be taken to increase weight by preparing a large amount of it and eat during Week after combining it with protein meals or healthy fats.
- Potatoes: Potatoes are high-calorie starchy foods. They not only increase weight, but also increase glycogen stores in muscles. Glycogen is the main source of energy for most sports.