How to track calories to gain weight?

Are you tired of being the leanest person in your friend group? Are you fed up with hearing “you should eat more” every time someone sees you? Fear not, my fellow skinny people! In this guide, we’ll show you how to track calories effectively and gain weight without resorting to stuffing yourself with junk food. Trust us; gaining weight can be as much fun as losing it.

Before You Start

First things first: consult a doctor or dietician before embarking on any diet changes. Not everyone needs or wants to gain weight, so make sure that putting on pounds is suitable for your body type and health status. Additionally, if you have a medical condition or take medication affects yours appetite/weight regulation (e.g., thyroid issues), be aware that these tips may not help very much (but they’re still funny).

What You Need

Before rolling up your sleeves and starting eating like a pig, let’s gather some supplies:

  1. Food scale
  2. Calorie tracking app
  3. Calculator
  4. Willpower

Did we say willpower twice? Yes – putting on muscle mass requires discipline!

Step 1: Determine Your Baseline Caloric Intake

No matter how difficult gaining weight seems initially, it all boils down to one fundamental principle – consume more calories than what the body burns each day.

Calculate your basal metabolic rate (BMR) using an online calculator based on age , height , weight , sex :

Men BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5 .677 x age in years)
Women BMR = 447 .593 + (9 .247 x w eight i n k g ) + (3 .098 x h eig ht in cm) - (4 .330 x age in years)

Once you have your BMR, use it with an Activity Multiplier based on lifestyle :

Activity Level Description Calculation
Sedentary Little or no exercise BMR x 1.2
Lightly active Light exercise/sports one to three days/week BMR x 1.375
Moderately active Moderate exercise/sports six to seven days/week B MR x 1.55
Very active Heavy physical exercise/sports/work daily BMR

Afterward, determine the number of calories that should be consumed every day using these formulas:

Total Daily Energy Expenditure = BMR  Activity Multiplier
Recommended Caloric Intake for Weight Gain: TDEE +500-1000 calories per day 

Step 2: Select Nutrient-Dense Foods

While this step may seem like a redundant statement, there is much more than meets the eye when choosing quality calories.

To maximize health benefits and support muscle growth,choose nutrient-dense foods over junk food while maintaining a caloric surplus as well.

Below are some examples of great protein sources :

  • Salmon
  • Eggs
  • Chicken breasts
  • Greek yogurt
  • Tuna

Healthy fat sources:

Omega-rich Fish (Salmon,Mackerel,Herring,Sardines,-(get canned varieties))    
Flax seeds          
Chia Seeds  
Nuts    Coconut Oil 
Olive oil         

Carbohydrate sources:

  • Sweet potato
  • Rice (white, brown, wild)
  • Quinoa

These foods are generally unprocessed and have high micronutrient values that benefit your body in different ways.

REMEMBER: If the aim is to gain a pound of muscle mass every other week,gain no more than 1-2 pounds every seven days. Going over this could result in fat accumulation instead of lean mass growth.

Step 3 : Start Tracking Your Calories

The simplest way to track calories consumed daily is by using one of the various calorie tracking apps available for download like MyFitnessPal or Lose It!.

Once you’ve got a food scale,simply key in each meal’s ingredients ,along with their weight on the app.
Save it,and then let technology handle everything else.

TIP: For consistent results after caloric intake computation always maintain accuracy through portion control from Day One.

Step 4 : Monitor Progress

In due course,you’ll be amazed at how keeping track yields outstanding muscular gains.Use photos,vlogs or inform close friends to affirm visual changes as well since sometimes our own eyes love lying to us!

Tips And Tricks To Make Gaining Weight Easier

Here are some tips that will help you stay motivated and increase your appetite if needed:

Wake Up Early

Early birds get the worm – plus extra meals throughout the day!

Prepare Next-Day Meals

Preparation is key when gaining weight .Mealprep weekly so cooking time cuts off leaving room for added activities

Avoid Drinking Too Much Liquids During Meals

Liquid takes up valuable stomach space especially sodas – oh yes they’re liquid too.Ice tea perhaps?

Nevertheless,make sure to consume plenty of water throughout the day.

Fix Your Sleeping Schedule

Sleep is essential for muscle recovery and growth while combating physical fatigue.Not only does it give you an extra performance lift in exercise,but reduced sleep results in lower leptin hormone levels.The latter helps reduce appetite leading to decrease caloric intake – Oops.

Don’t Skip Meals

Contrary to popular belief,six medium-sized meals daily are better than three because they keep your metabolism churning at all times.


In conclusion, tracking calories effectively is a crucial part of gaining weight healthily. Remember that quality over quantity matters most; choose foods with high micronutrients values like protein sources, healthy fats ,and complex carbohydrates.

Also don’t forget that this process means time consistency and patience on top.Complying with these tips reinforces confidence,wider knowledge base about the body’s response towards adequate fuel consumption,and much coveted bragging rights.

So what are you waiting for? Get cracking and start building some mass!

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