A lot of people have a hard time gaining weight even though they think they eat enough. If this applies to you, there is probably something wrong with your perception of “enough”.
Today I’m going to introduce to you two cool apps that will help you track your calories and even tell you how many calories you need in order to gain the weight you want.
The first app is called My Fitness Pal. My Fitness Pal is an online community and database of exercise and nutrition. This free website allows you to track your daily exercise and food consumption. The main thing we are concerned with here is food consumption. In order to figure out if you are eating enough, sign up for a free account and track your last couple days of eating. This will tell you how many grams of protein, carbs, and fats you are eating as well as the calories you are consuming. This is a very handy tool for weight loss and weight gain.
The second app is a web app called a TDEE (total daily estimated expenditure) calculator. If you google “TDEE calculator” many options will come up. The first website “IIFYM” (if it fits your macros) is an awesome site that has a few calculators that can give you the macros (proteins, fats, and carbs) you need to be consuming for your fitness goals.
When you arrive at this website, go to calculators and choose TDEE. When you arrive at the new page plug in all your info (age/ height/ weight/ exercise). This will give you an estimated number of calories that you are are currently burning per day. If you compare this number with your My Fitness Pal number, and you find that the calories you have been eating are averaging less than or equal to your TDEE, you won’t be gaining weight anytime soon. So what’s the solution, just eat over your TDEE right? Well yes, but no…
You want to find out what eating is like at your goal weight. So go back into the TDEE calculator and plug in all your info again, but for weight, plug in your goal weight. This will give you the amount of calories you need to consume to gain weight. If you want to gain weight faster, you need to eat above your new TDEE.
As for macronutrients, on days you work out you want to have a high protein, high carb, high fat diet. To do this, split your calories in thirds. On days you don’t work out, eat a low carb, higher fat, high protein diet, but keep your calories the same. This will help you stay lean while you bulk. On the low carb days you want to keep your carbs anywhere from 50-100g per day, depending on your exercise intensity. If you train like a body builder you can afford to go lower carb, if you train like a weight lifter you might need
more carb. This is because you are utilizing more glycogen in your training.
So to sum things up, there are two apps that will help you gain weight:
- My Fitness Pal (tracks your calories)
- TDEE Calc (tells you how much to eat)
If you want to gain weight, plug your goal weight into a TDEE calc and eat at least that amount in calories, if not more.
Lastly… Enjoy the food!