{"id":23517,"date":"2021-06-10T19:29:18","date_gmt":"2021-06-10T19:29:18","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=23517"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-many-calories-does-it-take-to-gain-a-pound","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/","title":{"rendered":"How Many Calories Does It Take To Gain A Pound? Here\u2019s How Food Impacts Your Weight"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/#3500_Calories_In_A_Pound_Myth_Or_Fact\" >3,500 Calories In A Pound: Myth Or Fact?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/#How_Many_Calories_Does_It_Take_To_Gain_A_Pound\" >How Many Calories Does It Take To Gain A Pound?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/#1_Weight_Maintenance_Calculations\" >1. Weight Maintenance Calculations\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/#2_Calorie_Calculators_And_Tracking_Apps\" >2. Calorie Calculators And Tracking Apps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/#3_Harris-Benedict_Equation\" >3. Harris-Benedict Equation\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/#How_To_Gain_Weight_Safely\" >How To Gain Weight Safely?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/#What_If_You_Want_To_Lose_A_Pound\" >What If You Want To Lose A Pound?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">There&#8217;s a common misconception that \u20183,500 calories equal a pound\u2019. While the food you eat can impact your weight and energy levels, we&#8217;d have to agree to disagree and say that the science behind this statement is not as straightforward.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body has a different <a href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/\">composition<\/a> compared to another person, thanks to your BMR, which is why we can&#8217;t equate this statement for everyone.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Follow us into the discussion as we look at how many calories it takes to gain a pound and safe and healthy ways you can gain weight.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3500_Calories_In_A_Pound_Myth_Or_Fact\"><\/span><strong>3,500 Calories In A Pound: Myth Or Fact?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One pound equals 3,500 is a misconception that many have come to believe, but you shouldn&#8217;t. A research study conducted by scientists in 1958 came up with this long-held myth that 3,500 calories equals a pound of fat, but after a series of analyses, it turns out that&#8217;s not exactly how the science works.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/\">Weight gain<\/a> (or weight loss) is affected by your <a href=\"https:\/\/betterme.world\/articles\/ideal-body-weight-calculator\/\">basal metabolic rate (BMR)<\/a>, meaning we all have different energy needs based on your age, gender, activity levels, and current weight\/ body mass\/ body composition. That said, you can&#8217;t equate a standard calorie count for everyone because the same 3,500 calories would be used up differently depending on your body&#8217;s needs and metabolism.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s break it down further.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To gain weight, you need more calories than what you use, but the energy you expend isn&#8217;t the same as someone else&#8217;s. An active individual will burn more calories than someone who lives a sedentary life. Therefore, while someone who does little to no exercise may gain a pound each week from an additional 3,500 calories on their diet, that increase won&#8217;t be the same for an active person who will expend more energy during a workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, the \u20183,500 calories equal one pound\u2019 rule is inaccurate and doesn&#8217;t consider other crucial elements such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Body weight changes throughout weight gain. As the body mass increases, so does the energy expenditure.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lifestyle changes may affect your energy balance as to how much energy you should intake vs. energy output.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Long-term <a href=\"https:\/\/betterme.world\/articles\/when-should-i-eat\/\">energy balance<\/a>. When you achieve your intended weight gain, what happens to your energy balance?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Where are the calories coming from? For example, the calories in a pound of fat are more than in a pound of carbs and protein.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Body factors, like your gut microflora, which may affect how much energy is absorbed into the body since there&#8217;s no direct path from calories to pounds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How much exercise you do. Exercise produces wide variations in body weight responses as others gain weight and others lose weight.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Without considering all these facts, the rule becomes unreliable and therefore shouldn&#8217;t be a standing rule for people to follow.\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/body-recomposition\/\">Body Recomposition: Here\u2019s How To Lose Fat And Gain Muscle All At The Same Time<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Calories_Does_It_Take_To_Gain_A_Pound\"><img decoding=\"async\" class=\"aligncenter wp-image-36174 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/8-1.jpg\" alt=\"how many calories does it take to gain a pound\" width=\"1000\" height=\"667\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/8-1.jpg 1000w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/8-1-300x200.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/8-1.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Calories_Does_It_Take_To_Gain_A_Pound\"><\/span><strong>How Many Calories Does It Take To Gain A Pound?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ideally, to gain a pound in a week, you should intake approximately 3,500 calories divided as an extra 500 calories a day (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/325176\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). But, start by calculating your maintenance calories. After which, you create a caloric surplus where you intake more food\/calories than what your body needs to sustain your daily activities, leaving your body with additional calories to increase your body mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are three methods you can use to determine your current maintenance calories.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Weight_Maintenance_Calculations\"><\/span><strong>1. Weight Maintenance Calculations\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re moderately active like you partake in 30 minutes of exercise each day, multiply your current weight in pounds by 15 to give you a rough estimate of the number of calories per pound of body weight required to maintain your current weight.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Current weight (lbs) \u00d7 15 = total maintenance calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unfortunately, this formula is biased since it&#8217;s based on your activity levels, and it only gives a very rough estimate.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Calorie_Calculators_And_Tracking_Apps\"><\/span><strong>2. Calorie Calculators And Tracking Apps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Alternatively, you can use online calculators like <strong>BetterMe Calorie Tracker <\/strong>(available on <strong><a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;hl=en\">Google Play<\/a><\/strong> and <strong><a href=\"https:\/\/apps.apple.com\/us\/app\/betterme-home-workout-diet\/id1264546236\">App Store<\/a><\/strong>)<\/span><span style=\"font-weight: 400;\">. The tracker will estimate your calorie needs based on your sex, age, weight, and height.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Suppose you don&#8217;t quite understand that method. In that case, you can use weight tracking apps to give you your average calorie intake after tracking your daily calorie intake and weight for a specified period.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Calories_Does_It_Take_To_Gain_A_Pound\"><img decoding=\"async\" class=\"aligncenter wp-image-34402 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/ezgif-7-d6ac1c8202ca.gif\" alt=\"how many calories does it take to gain a pound\" width=\"800\" height=\"450\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Harris-Benedict_Equation\"><\/span><strong>3. Harris-Benedict Equation\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The most accurate method which professionals also use is the <\/span><a href=\"https:\/\/www.checkyourhealth.org\/eat-healthy\/cal_calculator.php\"><span style=\"font-weight: 400;\">Harris-Benedict Equation<\/span><\/a><span style=\"font-weight: 400;\">. Start by calculating your BMR, then multiply the result by your activity factor from sedentary to very active. The result is your daily calorie needs\/ maintenance calories.<\/span><\/p>\n<ul>\n<li><b>Adult male<\/b><span style=\"font-weight: 400;\"> &#8211; 66 + (6.3 x body weight in lb) + (12.9 x height in inches) \u2013 (6.8 x age in years) = BMR<\/span><\/li>\n<li><b>Adult female<\/b><span style=\"font-weight: 400;\"> &#8211; 655 + (4.3 x weight in lb) + (4.7 x height in inches) \u2013 (4.7 x age in years) = BMR<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Once you acquire your BMR, use it in the following equation (based on your activity levels).<\/span><\/p>\n<ul>\n<li><b>Sedentary<\/b><span style=\"font-weight: 400;\"> meaning little or no exercise = BMR x 1.2<\/span><\/li>\n<li><b>Minimally active<\/b><span style=\"font-weight: 400;\"> &#8211; one to three days per week of exercise or activity = BMR x 1.375<\/span><\/li>\n<li><b>Moderately active<\/b><span style=\"font-weight: 400;\"> &#8211; three to five days per week of moderate activity or sports = BMR x 1.55<\/span><\/li>\n<li><b>Very active<\/b><span style=\"font-weight: 400;\"> &#8211; six to seven days per week of strenuous exercise = BMR x 1.725<\/span><\/li>\n<li><b>Extra active<\/b><span style=\"font-weight: 400;\"> &#8211;\u00a0 athletes who train even twice per day = BMR x 1.9<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Calories_Does_It_Take_To_Gain_A_Pound\"><img decoding=\"async\" class=\"aligncenter wp-image-32963 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-1024x576.png\" alt=\"how many calories does it take to gain a pound\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Now that you have your maintenance calories, aim for a caloric surplus by increasing 500 to 700 calories in your daily calorie intake; this is opposite to a calorie deficit where you intake fewer calories in order to lose weight.<\/span><\/p>\n<ul>\n<li><b>Caloric Surplus = calories to maintain weight + extra calories<\/b><\/li>\n<li><b>Caloric Deficit\/ calorie intake to lose weight = maintenance calories &#8211; calories\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Even though the additional 500 calories will equate to an extra 3,500 at the end of the week, it doesn&#8217;t automatically mean you will gain a pound.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you gain weight, continue to readjust your calorie intake to ensure you&#8217;re gaining weight, and when you achieve your desired weight, you can still recalculate maintenance calories.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Calories_Does_It_Take_To_Gain_A_Pound\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Calories_Does_It_Take_To_Gain_A_Pound\"><img decoding=\"async\" class=\"aligncenter wp-image-32610 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/9-1024x576.jpg\" alt=\"how many calories does it take to gain a pound\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/9.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/9-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/9.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/9-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Gain_Weight_Safely\"><\/span><strong>How To Gain Weight Safely?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Weight gain is tricky because if you&#8217;re not keen on what you <a href=\"https:\/\/betterme.world\/articles\/is-fruit-sugar-bad\/\">intake<\/a>, you can easily intake calories for weight loss meaning the energy expenditure of the food is much faster, causing you to lose weight rather than gain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few tips to help you <a href=\"https:\/\/betterme.world\/articles\/macro-calculator\/\">gain weight safely<\/a>:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat more frequently, especially if you have a fast metabolism or tend to feel full fast.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose nutrient-dense foods such as whole-grain foods, lean protein, and high-calorie seeds and nuts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drink healthy calories like fruit-filled milkshakes, water, and fruit juices rather than sugar-sweetened drinks like soda. While they offer a boost of energy, they rarely last long in your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercise. Strength training can help you build muscle mass which then aids you in gaining weight. However, other forms of exercise like yoga, pilates, and aerobics can be advantageous too.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add extra calories to your meals like adding cheese over soups and spread, add more oil during dressing, and add nuts and seeds to your shakes or salads.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporate healthy fats like seafood, olives, avocado, and oils in your body rather than trans fats and saturated fats.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Before we wind up, we would like to speak about \u201cdirty\u201d <a href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/\">bulking<\/a>, where you intake high calories like high fat and high sugar meals to achieve a calorie surplus faster as you would see with weightlifters and bodybuilders. While it results in fast weight gain, it can have adverse side effects. Such side effects include unwanted fat gain, elevated cholesterol and blood sugar levels, high blood pressure, stroke, or diabetes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5866204\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5786199\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31142457\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, be patient with your body for a healthy and safe weight loss journey and ensure you create a healthy caloric surplus.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_If_You_Want_To_Lose_A_Pound\"><\/span><b>What If You Want To Lose A Pound?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re trying to lose a pound, you might be wondering how many calories you should be eating. The answer depends on a few factors, including your weight, activity level, and goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Generally speaking, you need to create a calorie deficit to lose weight. This means that you need to burn more calories than you consume. There are a number of ways to do this, including reducing your calorie intake and increasing your activity level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re trying to lose a pound, you should aim for a calorie deficit of 500 calories per day. This can be accomplished by eating 250 fewer calories each day andburnings an additional 250 calories through exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep in mind that weight loss is not always linear. You might lose a few pounds one week and then stay the same or even gain a pound the next week. This is normal and doesn&#8217;t mean that you&#8217;re not losing fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, remember that it&#8217;s important to focus on health, not just weight loss. Losing weight should be a side effect of making healthy changes to your lifestyle. By making small, sustainable changes, you&#8217;ll be more likely to keep the weight off in the long-term.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There&#8217;s no clear answer to how many calories it takes to gain a pound because there are many factors to consider, some of which are physiological, and others refer back to your body weight changes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The healthiest way to gain weight is to consume nutrient-dense foods like <a href=\"https:\/\/betterme.world\/articles\/seafood-diet\/\">seafood<\/a>, lean <a href=\"https:\/\/betterme.world\/articles\/when-to-eat-protein\/\">protein<\/a>, whole-grain foods, <a href=\"https:\/\/betterme.world\/articles\/low-cholesterol-breakfast\/\">healthy oils<\/a>, and nuts and seeds. Maintain your exercises to keep your body active, and remember to recalculate your calorie needs often to ensure you adjust to the changes in your body.\u00a0<\/span><\/p>\n<p>Do you know that your body needs some exercise in addition to a proper diet? Check out this 20-min Full Body Workout at Home.<br \/>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Calories_Does_It_Take_To_Gain_A_Pound\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><strong>DISCLAIMER:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for the diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.niddk.nih.gov\/bwp\"><span style=\"font-weight: 400;\">Body Weight Planner<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., niddk.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.checkyourhealth.org\/eat-healthy\/cal_calculator.php\"><span style=\"font-weight: 400;\">Calculate calorie needs<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., checkyourhealth.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5866204\/\"><span style=\"font-weight: 400;\">High fat and sugar consumption during ad libitum intake predicts weight gain<\/span><\/a><span style=\"font-weight: 400;\"> (2018, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5786199\/\"><span style=\"font-weight: 400;\">The Effects of Overfeeding on Body Composition<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK218769\/\"><span style=\"font-weight: 400;\">Total Macronutrient Intake, Energy Expenditure, and Net Energy Stores<\/span><\/a><span style=\"font-weight: 400;\"> (1989, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31142457\/\"><span style=\"font-weight: 400;\">Ultra-processed food intake and risk of cardiovascular disease<\/span><\/a><span style=\"font-weight: 400;\"> (2019, pubmed.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/325176\">What to know about calories and body fat<\/a> (2019, medicalnewstoday.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>There&#8217;s a common misconception that \u20183,500 calories equal a pound\u2019. While the food you eat can impact your weight and energy levels, we&#8217;d have to agree to disagree and say that the science behind this statement is not as straightforward. Your body has a different composition compared to another person, thanks to your BMR, which [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":23523,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[76],"tags":[],"coauthors":[122,87],"class_list":["post-23517","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-management"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Many Calories Does It Take To Gain A Pound? Here\u2019s How Food Impacts Your Weight - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 HOW MANY CALORIES DOES IT TAKE TO GAIN A POUND? \u27a4 Read about how calories affect your weight and how to gain weight safely and healthily.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Many Calories Does It Take To Gain A Pound? Here\u2019s How Food Impacts Your Weight\" \/>\n<meta property=\"og:description\" content=\"\u2605 HOW MANY CALORIES DOES IT TAKE TO GAIN A POUND? \u27a4 Read about how calories affect your weight and how to gain weight safely and healthily.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1623583150.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/fd30eda0b91e9b7e18e090e04c27229d\"},\"headline\":\"How Many Calories Does It Take To Gain A Pound? Here\u2019s How Food Impacts Your Weight\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/\"},\"wordCount\":1813,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1623583150.jpg\",\"articleSection\":[\"Weight Management\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">There's a common misconception that \u20183,500 calories equal a pound\u2019. While the food you eat can impact your weight and energy levels, we'd have to agree to disagree and say that the science behind this statement is not as straightforward.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Your body has a different <a href=\\\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/\\\">composition<\/a> compared to another person, thanks to your BMR, which is why we can't equate this statement for everyone.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Follow us into the discussion as we look at how many calories it takes to gain a pound and safe and healthy ways you can gain weight.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>3,500 Calories In A Pound: Myth Or Fact?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">One pound equals 3,500 is a misconception that many have come to believe, but you shouldn't. A research study conducted by scientists in 1958 came up with this long-held myth that 3,500 calories equals a pound of fat, but after a series of analyses, it turns out that's not exactly how the science works.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/\\\">Weight gain<\/a> (or weight loss) is affected by your <a href=\\\"https:\/\/betterme.world\/articles\/ideal-body-weight-calculator\/\\\">basal metabolic rate (BMR)<\/a>, meaning we all have different energy needs based on your age, gender, activity levels, and current weight\/ body mass\/ body composition. That said, you can't equate a standard calorie count for everyone because the same 3,500 calories would be used up differently depending on your body's needs and metabolism.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let's break it down further.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To gain weight, you need more calories than what you use, but the energy you expend isn't the same as someone else's. An active indivi ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/\",\"name\":\"How Many Calories Does It Take To Gain A Pound? 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How Many Calories Does It Take To Gain A Pound? Here\u2019s How Food Impacts Your Weight - BetterMe","description":"\u2605 HOW MANY CALORIES DOES IT TAKE TO GAIN A POUND? \u27a4 Read about how calories affect your weight and how to gain weight safely and healthily.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/","og_locale":"en_US","og_type":"article","og_title":"How Many Calories Does It Take To Gain A Pound? Here\u2019s How Food Impacts Your Weight","og_description":"\u2605 HOW MANY CALORIES DOES IT TAKE TO GAIN A POUND? \u27a4 Read about how calories affect your weight and how to gain weight safely and healthily.","og_url":"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1623583150.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Kristen Fleming, RD","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/fd30eda0b91e9b7e18e090e04c27229d"},"headline":"How Many Calories Does It Take To Gain A Pound? Here\u2019s How Food Impacts Your Weight","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/"},"wordCount":1813,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1623583150.jpg","articleSection":["Weight Management"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">There's a common misconception that \u20183,500 calories equal a pound\u2019. While the food you eat can impact your weight and energy levels, we'd have to agree to disagree and say that the science behind this statement is not as straightforward.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Your body has a different <a href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/\">composition<\/a> compared to another person, thanks to your BMR, which is why we can't equate this statement for everyone.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Follow us into the discussion as we look at how many calories it takes to gain a pound and safe and healthy ways you can gain weight.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><strong>3,500 Calories In A Pound: Myth Or Fact?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">One pound equals 3,500 is a misconception that many have come to believe, but you shouldn't. A research study conducted by scientists in 1958 came up with this long-held myth that 3,500 calories equals a pound of fat, but after a series of analyses, it turns out that's not exactly how the science works.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/\">Weight gain<\/a> (or weight loss) is affected by your <a href=\"https:\/\/betterme.world\/articles\/ideal-body-weight-calculator\/\">basal metabolic rate (BMR)<\/a>, meaning we all have different energy needs based on your age, gender, activity levels, and current weight\/ body mass\/ body composition. That said, you can't equate a standard calorie count for everyone because the same 3,500 calories would be used up differently depending on your body's needs and metabolism.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let's break it down further.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To gain weight, you need more calories than what you use, but the energy you expend isn't the same as someone else's. An active indivi ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/","url":"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/","name":"How Many Calories Does It Take To Gain A Pound? 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