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SEADOC

Weight Gain Calculator

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## Weight Gain Calculator In Pounds

Use of the calculator is free, confidential, and no registration is necessary.

Our Weight Gain Calculator (BMR) estimates the number of calorie needs per day based on a person's physical activity level to gain weight; understand that helps to plan your long-term nutrition and exercise program.

### What Is Calorie?

A calorie is a unit of energy. The term "calorie" is scientifically defined as the amount of energy needed to raise the temperature of 1 gram of water by 1 degree Celsius. However, the calorie we talk about is the amount of energy in what we eat and drink, the calories in food provide energy in the form of heat so that our bodies can function even at rest. The total number of calories you burn each day is called your total daily energy expenditure. The calories you burn to maintain basic body functions like breathing and blood circulation.

### What Is My Minimum Calorie Per Day?

An ideal daily intake of calories varies depending on age, gender and levels of physical activity. A healthy amount of calories for adult women ranges from 1,800 to 2,400 calories per day and for men it's 2,000 to 3,200 calories per day.

### Weight-Loss, Weight-Gain and Weight-Maintenance Strategies

The principle of weight gain is simple: energy intake exceeds energy expenditure. When you eat fewer calories than you burn, you create a weight loss, also known as  “calorie deficit” or “energy deficit”. Calories burned through exercise and non-exercise movement; calories burned during digestion.

However, overweight and obesity are clearly the result of a complex set of interactions among genetic, behavioral, and environmental factors. The primary goal should be to foster an environment that promotes maintenance of a healthy body weight and body composition. 

Increased physical activity is an essential component of a comprehensive weight-reduction strategy for overweight adults who are otherwise healthy. One of the best predictors of success in the long-term management of overweight and obesity is the ability to develop and sustain an exercise program.

Eating habits that may promote overweight:

- Eating few or no meals
- High-fat, calorie-dense foods
- High-fat snack foods
- Excessive portion sizes or “all-you-can-eat” buffets

Simple changes that can modify the eating environment:

- Prepare meals at home and carry bag lunches
- Learn to estimate or measure portion sizes in restaurants
- Learn to recognize fat content of menu items and dishes on buffet tables
- Eliminate smoking and reduce alcohol consumption
- Substitute low-calorie for high-calorie foods
- Modify the route to work to avoid a favorite food shop

Be aware that any sudden and heavy weight change may cause harm to your health. Please consult with a doctor or registered nutritionist to plan your long-term nutrition and exercise program when your target is to lose 0.5 kg or more per week. Today, more than half of adults have one or more diet-related chronic diseases. Chronic patients should consider medical nutritional therapy in the overall planning and implementation of chronic disease management.

Souce: [https://www.ncbi.nlm.nih.gov/books/NBK221839](https://www.ncbi.nlm.nih.gov/books/NBK221839)

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