Gaining 10 pounds in a month is a pretty ambitious goal and involves a calorie surplus eating more calories than your body burns. Here’s a breakdown of what it typically takes:
The basics: 1 pound of body weight ≈ 3,500 calories
To gain 10 pounds, you need an extra 35,000 calories over the month.
Spread over 30 days, that’s about 1,166 extra calories per day beyond your maintenance calories.
What does that mean practically? Calculate your maintenance calories: This is how many calories you burn in a day to maintain your current weight. (You can estimate this with online calculators using your age, sex, weight, height, and activity level.)
Add ~1,200 calories daily: Eat that much above your maintenance to gain about 10 pounds in 30 days.
Example: If your maintenance is 2,500 calories/day, you'd need around 3,700 calories/day (2,500 + 1,200) to reach this goal.
Important notes: Not all weight gained is muscle—a lot can be fat and water.
Gaining weight too fast can cause discomfort or health issues.
It’s best to combine increased calories with strength training to encourage muscle gain.
Consult a healthcare or nutrition professional before attempting rapid weight gain.
Gaining 10 pounds in a month is a pretty ambitious goal and involves a calorie surplus eating more calories than your body burns. Here’s a breakdown of what it typically takes:
ReplyDeleteThe basics:
1 pound of body weight ≈ 3,500 calories
To gain 10 pounds, you need an extra 35,000 calories over the month.
Spread over 30 days, that’s about 1,166 extra calories per day beyond your maintenance calories.
What does that mean practically?
Calculate your maintenance calories:
This is how many calories you burn in a day to maintain your current weight. (You can estimate this with online calculators using your age, sex, weight, height, and activity level.)
Add ~1,200 calories daily:
Eat that much above your maintenance to gain about 10 pounds in 30 days.
Example:
If your maintenance is 2,500 calories/day, you'd need around 3,700 calories/day (2,500 + 1,200) to reach this goal.
Important notes:
Not all weight gained is muscle—a lot can be fat and water.
Gaining weight too fast can cause discomfort or health issues.
It’s best to combine increased calories with strength training to encourage muscle gain.
Consult a healthcare or nutrition professional before attempting rapid weight gain.