Caloric Surplus Required to Gain Weight

Some people have messaged me asking how many calories they need to eat to gain weight. It's hard to say, since an individual's basal metabolic rate and activity level change day-to-day. That doesn't even take into account the differences between individuals.

If you are able to create a moving average of your bmr, then you'd probably want to aim at an additional three to five-hundred calories per day. This will ensure that you have enough muscle to do fully recover each day and put on healthy weight. Much more will probably turn to fat as opposed to being used to build muscle.