File: Weight Gain Formula.pdf
Author: Rebecca Nelson
The first thing you need to do in order to use this formula is to calculate how many calories you burn in one day. This is known as your Total Daily Energy Expenditure (TDEE).
So if we include all the activities you do in a day, your TDEE is the total number of calories that your body burns over the course of the day. If your physically active, this number will be higher because you are burning more calories.
A simpler way to describe it, is by calling your TDEE your "maintenance level".
Knowing this maintenance level value is the first step in your weight gain plan.
Now lets work out your maintenance level...
First this we need to calculate is your Basal Metabolic Rate (BMR). This is the number of calories you'd burn if you stayed in bed all day.
Mens
BMR = 66 + (13.7 X weight in kg) + (5 X height in cm) - (6.8 X age in years)
Womans:
BMR = 655 + (9.6 X weight in kg) + (1.8 X height in cm) - (4.7 X age in years)
Note: 1 inch = 2.54 cm. 1 kilogram = 2.2 lbs.
Example:
You are female
You are 30 yrs old
You are 5' 6 " tall (167.6 cm)
You weigh 120 lbs. (54.5 kilos)
Your BMR = 655 + 523 + 302 - 141 = 1339 calories per day
Now that you know your BMR, convert this into your maintenance level by multiplying it by one of the values below, based on your activity level:
| Sedentary = |
BMR X 1.2 (little or no exercise, desk job) |
| Lightly active = |
BMR X 1.375 (light exercise/sports 1-3 days/w) |
| Moderately active = |
BMR X 1.55 (moderate exercise/sports 3-5 days/wk) |
| Very active = |
BMR X 1.725 (hard exercise/sports 6-7 days/wk) |
| Extra active = |
BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) |
Example:
Your BMR is 1339 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your maintenance level= 1.55 X 1339 = 2075 calories/day
Simple: Adjust your caloric intake according to your goal.
Once you know your maintenance level, the next step is to adjust your calories according to your goal.
To keep your weight at its current level, you should remain at your daily caloric maintenance level.
To lose weight, you need to create a calorie deficit by reducing your calories slightly below your maintenance level (or keeping your calories the same and increasing your activity above your current level).
To gain weight you need to increase your calories above your maintenance level.
Lets read that last sentence again:
There are lots of tricks to make this such a easy task, you wont even have to think about it after the first week.
Did you know, there is a quick snack that can provide up to 500 calories?
Did you know, eating certain foods can fast-track this process.
Do you know what these secret weapon foods are?
These are the things you need to know to begin an easy, healthy, weight gain journey. I found them out via years of reading and experimenting. Now you can find them out in 30 minutes after reading either of my books below.
They both arm you with the knowledge to gain weight easily, and healthily.
Regards,
Rebecca Nelson
P.S - Confused by all the above? Theres a simple speadsheet that will work it all out for you in the ebooks below. |
