Nutrition for athletes is hard, but this is an easy guide as to how many calories you need to consume daily to gain weight.
The Big Question How many calories does our body require to function properly? The number of calories that we require is different for every individual, so to find this out we need to base it upon three factors.
Basal Metabolic Rate (BMR) This is a term meaning the energy required to maintain to the body’s normal functions. The more lean tissue a person has then the higher a person’s BMR is likely to be. It is very hard to calculate accurately someone's metabolic rate without the use of high tech equipment. However, we do have a few methods we can use to estimate a person's energy needs based upon their age, weight and physical activity level.
Thermo genesis is the generation or production of heat, the burning of calories through the physiological process i.e. digestion of food right up to physical activity as it all produces heat.
Physical Activity is determined by what you do during the day, it is not just if you play football, rugby etc.. it is to do with your job as well, you may have to walk a long way in your job, i.e a postman, so we have to take this into account to. To work out how many calories we need we have to work out the following:-
CALORIES = BASAL METABOLIC RATE + THERMO GENESIS + PHYSICAL ACTIVITY