The Foundation of Gaining Weight

Do you need to put on a few nhl hockey jerseyspounds to make a sports team, better your health, or simply to bulk up? Most people are out to lose weight, but you can reverse some basic dieting principles to gain some girth. Here's how to do it.

Determine how much more you need to eat to gain a pound. To gain a pound, you'll need an excess of 3500 calories above your resting metabolic rate (RMR) — that is, you have to consume 3500 more calories Calculate your RMR. Your resting metabolic rate is the amount of calories per day that your body requires to maintain your existing weight. Here's how to figure it out with the Mifflindiscount nfl jerseys - St. Jeor formula^[2]:

·         Convert your weight from pounds to kilograms. Divide your weight in pounds by 2.2. The result is your weight in kilograms.

·         Convert your height from inches to centimeters. Multiply your height in inches by 2.54. The result is your height in centimeters.

·         Plug your information into the formula. The basic formula is RMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + x. For men, x = 5; for women, x = -161.

·         Understand that the formula calculates how many calories you would burn if you spent the entire day resting. You probably burn a few hundred more than your RMR during the course of a normal day — this is just a rough estimate to get your weight-gain diet started.

Account for your activity level. http://www.cheapjerseysma.comSince you (hopefully) do not sit still in bed all day, you must account for the calories you burn through activity. Once you have your BMR, use the Harris Benedict Formula below to determine your total daily calorie needs depending on your activity level. To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor:

·         If you are sedentary (little or no exercise) : BMR x 1.2

If you are lightly activehttp://www.cheapjerseysma.com (light exercise/sports 1-3 days/week) : BMR x 1.375

·         If you are moderately active (moderate exercise/sports 3-5 days/week) : BMR x 1.55

·         If you are very active (hard exercise/sports 6-7 days a week) : BMR x 1.725

·         If you are extra active (very hard exercise/sports and physical job or 2x training) : BMR x 1.9

·         For example, a 19-year-old woman who is 5’5” and 130 pounds would plug her information into the calculator and find out that her BMR is 1366.8 calories. Then, since she is moderately active, exercising 3-5 days per week, she would multiply 1366.8 by 1.55, to equal 2118.5 calories. That is the number of calories that her body burns on an average day.