how many calories should i get a to gain weight?

[viper7xl]

im 5-9, 167lb, and 18yrs old. im trying to gain, but not sure how much i should eat a day

[Tommy Brown]

Whats is your normal diet?

[viper7xl]

rice, chicken, beaf, fast food

[Big H]

Doin the math I came up with a rough estimate of around 1900 calories a day as your BMR, or resting metabolism. This means your body burns that much each day from doing nothing and is base number. We of course burn and consume calories that change this number so to be safe I would aim for 2,500-3,000 calories a day just to start off. If you see your not gaining weight, up it by another 500 calories.

[viper7xl]

Doin the math I came up with a rough estimate of around 1900 calories a day as your BMR, or resting metabolism. This means your body burns that much each day from doing nothing and is base number. We of course burn and consume calories that change this number so to be safe I would aim for 2,500-3,000 calories a day just to start off. If you see your not gaining weight, up it by another 500 calories.
i work out like 2-3 times a week. on those days should i consume even more?

[Big H]

i work out like 2-3 times a week. on those days should i consume even more?

Exactly. You gonna want to keep your calorie intake high because this is what leads to weight/muscle gain. But try to keep the foods as clean as possible. This doesn't mean you can't eat the occasional fast food, it just means that your gonna be risking packing on additional fat with the muscle. Start hittin up Subway for your fast food and making replacement along those lines. I'd love to tell you to avoid Sugar too, but this is gonna make sh*t extremely hard haha. Just keep the junk foods in moderation and focus on eating healthy but with a surplus of calories.

[viper7xl]

Exactly. You gonna want to keep your calorie intake high because this is what leads to weight/muscle gain. But try to keep the foods as clean as possible. This doesn't mean you can't eat the occasional fast food, it just means that your gonna be risking packing on additional fat with the muscle. Start hittin up Subway for your fast food and making replacement along those lines. I'd love to tell you to avoid Sugar too, but this is gonna make sh*t extremely hard haha. Just keep the junk foods in moderation and focus on eating healthy but with a surplus of calories.
thanks for the info fam

but how many caloires will a 1hr workout take?

[Big H]

thanks for the info fam
but how many caloires will a 1hr workout take?

Not much, unless your doing high intensity cardio or circuit training, weight lifting won't burn TOO much. However, building muscle from the workouts will in-turn increase your metabolism. In the end your gonna notice that your total calorie requirements will increase with the more muscle you build.