Weight Gain Calculator

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Just as important it is to lose excess weight to maintain one’s good health, similarly, it is important to gain weight if your nutritional and calorific requirements are not in tune with your health. If you constantly feel fatigued, feel cold even in warm temperatures, cannot sleep soundly, have trouble concentrating, or feel dizzy all of a sudden, they could all be signs of you being underweight. In other words, they could mean that your calorie intake is less than your body’s energy requirement.

Reasons for being underweight

There can be several reasons why a person is underweight. They may be genetically prone to have a low Body Mass Index (BMI). They may have a high Basal Metabolic Rate (BMR), which may be causing them to burn their calories faster in less activity, thus leaving the body wanting for more in terms of energy (calories). Sometimes, an underlying physical ailment such as diabetes, cancer, or gastroenterological problems like peptic ulcers and inflammatory bowel disease, can also cause weight loss. Not maintaining a healthy ratio between one’s level of physical strain or exercise, and one’s nutritional intake can also lead to keeping a person underweight. While these are some main physical reasons behind being underweight, psychological hindrances like having wrong notions of beauty and being a victim of psychological issues like depression and anxiety may also lead to a person eating very less and thus remaining underweight.

Problems of being underweight

Being underweight causes depletion in your overall immunity, thus making you easily susceptible to falling ill more often than usual. Common colds, cough, low fever are some ailments that keep returning to attack an underweight body. What’s more, they do not go away quickly as well. Being underweight can cause your bones, skin, hair, and teeth to develop problems. You may suffer from thinning hair, sallow skin, or bad dental health. As for bones, women especially are at risk of contracting osteoporosis if they are underweight. Having weak bones or osteoporosis increases your risk of getting fractures easily. Anemia is another problem that comes along with being underweight. This in turn leads to dizzy spells, shortness of breath, or irregular heart rate. Underweight women are also at risk for getting irregular periods, suffering from miscarriage, and having a premature delivery.

In children, being underweight can lead to less concentration, easy distraction, and slow or impaired development.

How to gain weight healthily?

If you’re underweight, it is essential to increase your weight with nutrient-rich foods and appropriate exercise. Over-exercising and bingeing on junk food will lead to other problems, and are not correct ways to increase your weight. To gain weight, eat 4-5 small meals in one day. These meals should incorporate fruit, vegetables, eggs, protein-rich lean meat, nuts, and dairy products. Processed foods, fried foods, refined foods are not appropriate for weight gain in a healthy manner. Choose your exercise regime such that it helps you build muscle mass but in keeping with how much stress your body can tolerate.

An oft-asked question is, how many calories should I eat to gain weight? Well, ideally, one should eat 300-500 calories extra per day for this purpose, to gain weight steadily instead of rapidly. Rapid weight gain is not an ideal situation. Weight gain should also happen slowly and steadily.

How to calculate weight gain?

Weight gain calculators are very simple to use. They take into consideration a person’s age, height, weight, gender, and level of activity per day. Depending on that, they show the calorie intake you require to maintain increase weight by ½ or 1 kg. per week. Depending on the results, you can tailor your diet to increase the calorie count by consuming the aforementioned nutritional foods.

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