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How many calories do need to gain one pound a week?
Asked by taleah2009 on May 10, 2009 in Nutrition

I'm a 26 year old female, 5'6”, 113 pounds and I'm trying to get to 130 pounds by June.  What would you suggest for gaining a pound a week?


To gain 1 pound a week, add 500 calories a day to your typical diet.  That’s because 3,500 calories equals about 1 pound, and so 500 calories x 7 days = 3,500 calories.  For you, the extra 500 calories take your daily target to 2100 calories.  To increase your calories, never skip meals or snacks, eat larger portions, and choose high-calorie foods like nuts, cheese, dried fruit, and food sautéed in healthy oils.  Some people find it easier to sip on meal replacement drinks, like Ensure and Slim Fast, in-between meals.  To gain muscle instead of mostly fat, begin a strength-training routine.

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