How to gain healthy weight using the calorie calculator

How to gain healthy weight using the calorie calculator

More than 1.9 billion people worldwide are affected by overweight. So it’s probably hard to imagine that there are people who are completely the opposite. Underweight can also cause problems for sufferers. Just as in the case of overweight, it is advisable to try to compensate for the deficit! How to gain weight in a healthy way and how to use the calorie calculator to make it happen, we explain in this blog post.

At what point is one underweight?

With your body measurements and the very helpful Body-Mass-Index, short BMI, it is easy to find out in which weight class you are. For example, BMI is not an absolutely reliable source for determining your weight status, but it is certainly a good guide.

The BMI is divided with numbers and judges your weight as objectively as possible. According to the definition of the World Health Organization (WHO), people are considered underweight if their body mass index (BMI) is below 18.5. Between the ages of 65 and 70, this limit rises to 20, after which a BMI below 22 is considered underweight. BMI is one of several criteria used to assess body weight.

Underweight can occur for many different reasons. Although it can be very difficult for many people to lose weight properly, other people have exactly the opposite problem. Sometimes you become underweight even faster than you like.

Underweight – how can such a thing happen at all?

For many people it is incomprehensible how one can be underweight at all. It’s really not as rare as you might think.

Some people have a predisposition to have a higher energy metabolism than others. Means that just like that, they burn hundreds of calories more than average. Still others often have to deal with troublesome diseases. But lifestyle, dietary habits and the way we deal with everyday stresses also play a major role.

The age also affects the weight. The older you get, the more likely you are to encounter obstacles. Dental problems, medications and declining sense of taste have a lasting impact on your appetite.

How to calculate your calorie needs to gain healthy weight

How many calories you should eat every day if you are struggling with underweight? This question cannot be answered universally. However, we can give you some guidance:

With this you can calculate approximately how many calories you burn daily. Now the rule is very simple: if you want to gain weight, you should be at least 500 calories above your daily turnover, and preferably on average.

This can often be really difficult, because even when you are gaining weight, it does matter what food you eat.

Calories are not all the same

In order to avoid unhealthy weight gain and to gain weight in the long run, you have to pay attention to the food you eat.

So it is absolutely not beneficial for your health if you eat only fast food and convenience food. This may cause you to gain weight in the short term, but it won’t help you for long-term stabilization. After all, as quickly as these unhealthy calories come, they also go again.

It is advisable to eat healthy meals with rich products. Healthy fats in oils, in fish but also in legumes are extremely important for a balanced diet.

Already at breakfast you should pay attention to how you start your day. With healthy mueslis and porridge, for example, you can start the day healthy, with plenty of calories and the right ingredients.

Especially in the morning you can already lay the foundation for substantial nutrition. Oats, for example, are a true superfood and make a perfect healthy breakfast. With its many healthy nutrients, oats are probably the healthiest way to eat breakfast.

Gain weight healthily – this is how it is done

So now we know that calories are not equal to calories. It is very important what food you eat and for this very reason you should pay attention to what you eat and how much of it you eat.

Because a big misconception about "gaining weight" is that you should just eat "a lot". But that’s not even half the truth. Simply eating "a lot" is not likely to lead to a healthy increase in your weight.

Likewise, it is not conducive to consuming fast food or convenience foods. This will cause you to gain weight quickly – but just as quickly as the kilos come, they will also go again.

Balanced diet, lots of vegetables, healthy fats – a few simple basic rules to get you started on the right path to your ideal weight. The best 5 tips to gain weight healthy, we have for you now.

Healthy weight gain with the Verival Karlorienrechner

Gain weight healthily with the Verival calorie calculator

5 tips that will help you gain weight easily and healthily

1. Patience is the key to healthy weight gain

Change unfortunately doesn’t happen overnight – that’s why patience is needed. Don’t put your body through too much and don’t get demotivated if things don’t go as quickly as you’d like for once. Therefore: patience, patience, patience.

2. Eating regularly helps!

It is not necessary to eat all the calories for the day in 3 meals. Eat rather 5 to 6 meals throughout the day. How to not overload your stomach and never feel too full!

Another tip is to have snacks with you at all times. So you don’t have to stay hungry in between meals!

3. The quality of the food is important

Everybody dreams of being allowed to eat as much as they want to. Especially if you suffer from being underweight, you’ll hear this more often than not! But a healthy diet is still important if you want to gain weight fast.

Here’s why it’s important to pay attention to healthy nutrients. Here’s a list of high quality foods that will help you gain weight.

    and seeds
  • Legumes
  • Fish
  • Dried Fruit
  • Potatoes
  • Avocados
  • Whole grain products

4. Track what you eat and monitor your calories

Write down what you eat! This way you always know exactly how many calories you are eating per day and can also determine whether you have always accommodated the 500 additional calories that are important for gaining weight.

5. Sport for your ideal weight

Of course it is extremely important that you eat a lot and also which foods you eat. But what you can’t forget is exercise. Strength training can help you build muscle and put on muscle mass. This also helps you to gain weight.

Breakfast as the perfect weight gainer

To get to your ideal weight as quickly as possible, you definitely shouldn’t skip breakfast. Because especially at breakfast you can eat valuable calories!

Whether with porridge, muesli or crunchy – in terms of breakfast we have a very large and good choice. Our porridges are not only very healthy but also extremely tasty! So you too can have a super start to your day&

Porridge preparation in only 3 minutes - Verival Blackberry Porridge

How to gain healthy weight using the calorie calculator

Writing gives me great pleasure, which is why I am allowed to inform you on this blog with the most diverse topics around nutrition and sports. I’m also very interested in tennis and I’m also a musician and producer on the side.

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