A healthy individual can gain one-half to two pounds per week by consuming 500 to 1,000 more calories per day and exercising for 60 minutes each day on average.
It takes around 3,500 calories to produce one pound of fat; so, eating 500 additional calories every day for one week will result in a one-pound weight increase since your body requires approximately 3,500 extra calories to produce fat.
However, developing muscle mass rather than simply gaining weight by consuming 500 calories more than your daily needs each day would result in more weight growth than merely 1 pound each week.
While following this regimen, some people will gain more weight than others. Increasing muscle mass will also lead you to gain weight quicker than simply increasing fat.
Contributing Factors Regarding Weight Gain
Unfortunately, knowing exactly how much weight you can gain in a week is not always black and white as there are various different contributing factors which will play a part in how much weight you gain or lose in a certain amount of time.
All of these factors might have an impact on how much weight you can acquire in a week. Men, for example, tend to acquire more weight than women because they produce less estrogen.
Women often retain more water than males due to higher estrogen levels and their smaller stature.
Taller people have greater surface area, whereas shorter people have more fat on their bodies. All of them will have an impact on your weight gain.
Our bodies tend to lose muscle and bone mass as we age. For those who are unaware, the replenishment of muscle and bone mass slows with age.
If your body fat percentage remains constant, you will lose weight.
The amount of time you spend doing physical activity determines how much weight you may acquire by consuming calories.
The more active a person is, the more muscle mass they can gain to compensate for the fat loss caused by dieting.
Physical activity increases your metabolic rate, which means your body requires more calories to perform essential activities.
As a result, the more active you are as an adult, the higher your chances of losing weight and developing muscle mass are.
Body Mass Percentage
All of these factors determine how much weight you may acquire. These are some of the elements that might influence how much weight a person accumulates.
Many people believe that because they are masculine, they will acquire more. A guy between the ages of 20 and 29 may add around 28 pounds of fat-free mass in a year.
This indicates that if you have a good muscle-to-fat ratio, you may be able to acquire more weight than someone who does not.
Hormones have the ability to influence how much weight you can acquire in a week. The key hormones that influence weight growth in both sexes are estrogen, testosterone, and progesterone levels.
Weight gain is prevalent in persons going through adolescence and pregnant women.
Body type can also have an impact on weight gain. Endomorph, mesomorph, and ectomorph are the three primary body kinds.
Endomorphs accumulate fat quickly; consequently, endomorphs must be very careful with how much they eat and exercise in a way that burns fat.
Mesomorphs have an easier difficulty bulking up. Mesomorph body types often have the easiest difficulty reducing and gaining weight by focusing mostly on what they consume.
Ectomorphs have a tough time gaining weight. They tend to lose weight quickly and have the most difficulty gaining muscle mass.
Because ectomorphs have a tough time shedding weight, many may go on rigorous diets where they barely consume anything.
Difference Between Muscle Gain And Fat Gain
The rate at which you acquire weight, as well as the sort of activity you undertake and your macronutrient breakdown, all have an impact on whether you gain muscle or fat.
A slower pace might assist you maximize muscle building.
This entails gradually increasing your calorie intake while consistently engaging in resistance workout. Gaining weight in this manner is often referred to as a clean bulk.
If you don’t mind whether the weight comes from muscle or fat, you can boost your calories quickly to promote faster weight growth. However, you are more likely to acquire weight as a result of the treatment.
What You Should Know About Being Underweight
People who are underweight as well as those who are losing weight without attempting are at danger of malnutrition.
Being underweight typically indicates that your BMI is less than a specified threshold. People with a BMI below this threshold are thought to be at a higher risk of malnutrition and other problems associated with being underweight.
Malnutrition, reproductive troubles, growth and development challenges, and vitamin and mineral shortages are all dangers associated with being underweight.
If you are underweight, a reasonable amount of weight to gain every week is normally 12 to 1kg till you achieve your desired healthy weight.
Weight maintenance is a desirable objective for persons who are losing weight inadvertently and fall into the healthy, overweight, or obese BMI categories.
Regaining muscular strength may result in some weight increase, but we normally do not focus on fat storage rebuilding when someone is in these weight categories.
How To Gain Weight Healthily
Making all of your calorie choices as nutrient-rich and calorie dense as possible is the key to healthy weight growth.
Consuming empty-calorie meals such as soft drinks, sweets, chips, and fast food deprives your body of the nutrients it requires to develop muscle, strengthen bones, and repair tissue.
You require the nutritional strength of all dietary categories.
There are just as many items that advertise “miraculous” weight growth as there are ones that advertise “miraculous” weight removal. If something appears to be too wonderful to be true, it probably is, or it is not safe.
At least 25% of supplements on the market either include a prohibited or illegal drug, or do not contain enough of the indicated component to be effective.
Save your money on wonderful healthy meals instead of pricey pills.
The amount of weight you can acquire in a week depends on your body type, gender, age, nutrition, exercise level, hormones, and a variety of other factors.
Because taller people weigh more than shorter persons of the same sex and age, your height influences how rapidly you acquire weight.
However, the typical amount of weight you might acquire in a week is one to two pounds.
Eat 1,000 calories more than your body requires each day and exercise for 60 minutes every day to acquire weight quicker.
However, try not to acquire more than three to four pounds in three weeks since you risk accumulating fat weight instead of muscle weight.