How to Calculate BMR to Gain Weight
Even when you are sleeping, your body is expending energy. Your BMR -- basal metabolic rate, or metabolism -- is the energy the body uses to maintain normal functions, such as the beating of your heart, respiration and temperature regulation. Various factors have an impact on your BMR, including your age, gender, height, weight and environmental temperature. Use your BMR to gain weight by working out what your BMR is based on your normal level of physical activity, then increasing your calorie intake.
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Instructions
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Visit a BMR calculator website, such as Internet Fitness or My-Calorie-Counter.
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Enter your age, height and weight in the designated boxes. Click "Enter" to generate your BMR.
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Select your level of physical activity, from very light (for example: reading, sitting or driving) to light (such as walking or piano playing), moderate (for example: brisk walking, dancing or skating), heavy (such as swimming, running or basketball) or very heavy (for example: boxing, rowing or mountain climbing). Click "Enter" to generate the calories you need to eat each day.
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Increase your calorie intake to gain weight. To gain one pound per week, increase your required calories by 500 per day.
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Increase your level of physical exercise gradually at the same time as increasing your calories, to maintain your lean body mass.
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Tips & Warnings
According to the American College of Sports Medicine, women should eat a minimum of 1200 calories per day; for men, the recommendation is 1800 calories per day.
Always consult your doctor before making any drastic changes to your diet, particularly if you have pre-existing health issues.
References
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