How Many Calories To Gain A Pound? Listen To Your Body!

You find it really hard to gain a pound, whereas your friends desire to be as slim as you. The more calories you eat, the more pounds you get. Remember that there’s no way to put on weight immediately in a healthy way. The only way for you is to gradually follow a strict weight-training routine and provide your body with nutrient and high-calories foods day by day.

But how many calories to gain a pound? How many pounds are enough? The answer is below!


What Is The “3500 Calories Rule’’?


It’s commonly assumed that 3500 calories build up a pound. This means that adding extra 500 calories per day or 3500 calories per week can help you gain 1 pound. Health-care professionals use this rule to stimulate both gaining and losing weight.

Your gender, natural disposition and daily activities are key factors that impact on your weight-gaining calories-demand. For example, you may gain a pound when you absorb enough 500 calories each day, whereas your body will demand more if you get bigger.

Simple Way To Calculate How Many Calories You Need To Lose Or Gain Weight


The data below is based on the Pennington Biomedical Research Center’s calculator.

A 50-year-old woman, who is 5’5’’ tall and weighs 110 pounds, consumes 2169 calories each day. So, she has to add 105 calories per day to gain a pound each month. If she eats the same additional 105 calories, she will have 115.3 pounds in weight per year.

This means that she gains only 5 pounds per year. This weight-gain-rate is slow because it is less than 1 pound each month. If she wants to keep gaining a pound per month (while she is 115 pounds in weight now), she needs to increase a total of 133 additional calories.

A man with same the weight and height needs 2,481 calories to hold weight. Supplying 80 calories per day may help him gain a pound each month so that in a year he will increase 114.2 pounds.

How Many Calories Is Enough To Gain A Pound?


Adding 1,750-3,500 calories every week or about 250-500 calories per day is safe. However, you should adjust the number of calories that your body needs. If your weight-gaining rate is too slow, raise your intake. If you feel like you gain nothing but fat, decrease the calories. If you are heavier, you will need more calories to preserve the weight.

The bad news is that some scientists consider that 3500 calories rule can overrate the weight change. Instead of following this rule, you’d better use a more accurate method which is based on mathematical calculation to estimate exactly the number of calories that your body requires.

After calculating how many calories your body requires, let take a look at some tips below.

Useful Tips To Gain A Pound

Healthy Gain Needs Healthy Foods

Junk foods (like soda, chips and chicken wings) and the other fast foods can contribute extra calories as well as cholesterol. So, grab your attention on healthy foods which are full of vitamins, nutrients and minerals such as protein, vegetables, fruits, grains, milk, etc. Add them to your daily meals at the right amount to stimulate healthy weight gain.


Protein is, of course, an indispensable factor to gain weight and build muscles. Red meats, cheese or eggs contain many various amino acids and minerals. Fishes like salmon contain a rich source of protein as well as important healthy fats, including omega-3 which is great to fight various diseases, from cancer to cardiovascular issues.

In addition, packaged supplements, such as whey protein or casein protein, can be added to daily meals to maximize the result. They’re also simple and cost-effective.


100% fresh fruit juice is a perfect choice. Otherwise, dried fruits (such as bananas, raisins or pineapple) are also great since they supply lots of antioxidants and micronutrients. They’re not only good for gaining weight but also convenient and delicious.

Dried fruits mix with a protein source or nuts and yogurt bring us a mixture of healthy fats and other main nutrients. A glass of orange juice contains 110 calories and supplies more than 200% vitamin C of the value daily, while a 1/4 glass of raisins provides us with 110 calories and 1 g of fiber.


Some kinds of vegetable have more calories than the rest, let give them a try:

The Role Of Strength Training

Gaining a pound doesn’t completely depend on food but also training. It sounds contradictory, but training plays a crucial role in your gain-pound strategy. Working out improves your mood, promotes the metabolic process in your body and gives you an appetite. It also offers lots of health benefits such as lower blood pressure.

If you exercise regularly, the number of pounds you gain won’t become fat. So, you should train your major muscles equally like arms and shoulders, chest and backs, hips and legs.

Feeding The Muscles

Protein powder

Remember to feed your muscles on protein when you take up working out. Your body will need approximately 0.8g of protein each pound. In other words, if a person weighs 110 pounds, he will require about 88 g of protein.

As I said before, consuming protein-dense foods will help your muscles get all the nutrients, amino acids and minerals to grow.

After finishing your workout section about 30 minutes, eat a protein snack and drink a protein shake to recover your muscles after primed time for building. In addition, eating the carbs will restock your energy stores. Don’t forget to have a regular meal after 3-4 hours.


Keep in mind that gaining weight is a process. Therefore, you should keep a great perseverance together with you. Don’t forget to follow an exercise routine in conjunction with a balanced diet. I hope that after reading this article, you will know how many calories to gain a pound. Please share your mind with us by leaving your comment in the box below. Thank you for reading!

Nancy Moore

Hi, everyone! My name is Nancy Moore and I am the founder and creator of Fitnessgrams. I created Fitnessgrams to be a haven for people looking to get fit, boost their health, lose weight, or improve their well-being. Here you will find experiences, workouts, information from the experts, healthy living tips, and tools to find well-being and balance.

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