need help with calories

FlexibleDaniel
FlexibleDaniel Posts: 16
edited November 10 in Goal: Gaining Weight and Body Building
Hey MFP Members, I'm trying to gain 0.5 a pound a week and i need help estimating the calories i should eat, my current stats are 46kg (around 100lbs) I'm 5ft 7 and 18 years old [male], I'm quiet active and try to stay on my feet, I walk atleast 18,000-22,000 (9-Miles) steps daily and go to college 3 days a week. how many calories should i try and aim for? I've been told because I'm 18 i need a lot so I'm not to sure.

Replies

  • sjohnson__1
    sjohnson__1 Posts: 405 Member
    to gain roughly 2lbs per month you need to be in a decent caloric surplus. Although just an estimate, I would guess your maintenance is somewhere between 2300-2400 given that you're pretty active. Try setting your calorie's to somewhere around 2900-3100 and weigh yourself every morning after you piss and before you eat/drink anything. Record it. If you start to see an increase, good. If it's a dramatic increase and consistent (a lb every 2 days or so) I would decrease your calories by 100 until your hitting your .5 per week goal.

    That said, this is entirely an estimate and something that you can test through trial and error. At 18, my metabolism was ridiculous and I couldn't gain weight worth *kitten*. So if you're already eating far more than 2400 and not gaining, add 300-600 calories to what you currently consume. Key to all of this is tracking your calories, macros (carbs/protein/fat) and weight daily, and averaging them out weekly to catch trends. You'll start to gain an understanding! Keep it up Dan. (Hope this helps)
  • ndj1979
    ndj1979 Posts: 29,136 Member
    ^ or you could just add 250 a day to what you are eating now and see if you gain; if after two weeks you did not, add another 250 and wait and keep increasing until you start gaining

    are you going to be on some kind of a lifting program while doing this?
  • sjohnson__1
    sjohnson__1 Posts: 405 Member
    ndj1979 wrote: »
    ^ or you could just add 250 a day to what you are eating now and see if you gain; if after two weeks you did not, add another 250 and wait and keep increasing until you start gaining

    are you going to be on some kind of a lifting program while doing this?

    LOL. That works as well.
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