How many calories should I be eating if I want to gain a few pounds if I am also working out?

[alliecheergirl123]

I want to gain a few pounds.. and i haven't been tracking my calories.. but I've been eating i would say 2,000-2,300 but i also am working out.. i do 3 minutes of planking, 3 minutes of high low planking, 60 leg lifts, 200 bicycle crunches, 2 minutes of side crunches, 2 minute of leg lifts, 3 minutes of squatting, some arm exercises, 3 minutes of flutter kicks, 3 minutes of heel touches, 1 minute of pushups, 3 minutes of lunges (i do abs and legs 4 days a week) and (i do arms, butt, and back 3 days a week) i also am outside for 4 hours a day.. not doing much.. but sweating a little from how hot it is! so does anyone have any idea how much i should be eating? thanks!

[ForeverBronze]

It's hard to say because it's based on your current height, weight and metabolic rate... there are websites online that will help tell you but generally speaking, you want to consume more than you burn:

a) Make sure most of those calories you consume come from *lean* protein. Protein, protein, protein, and we're talking real protein from lean foods, not those protein drinks.

b) You should be consuming 4-5 protein-rich meals every day.

c) Start little heavy lifting with significantly reduced reps. Your current workout will continue to maintain your metabolic burn and tone, so it's not good for adding mass. I say take 3/4 the time away from your existing workout (minutes & days; everything) and replace it with deadlifts, leg presses, bench presses.4-5 reps of weights heavy enough for you. Look online for videos on proper techniques for these exercises.

d) Spend less time outside and LOTS, LOTS more time asleep. YES! Sleep... muscle mass is built using protein during sleep. You must reduce your physical activity because right now your body had been conditioned to burn more energy for movement.

[alliecheergirl123]

Im only looking to tone up! I don't want crazy muscle lol!

[Tokana]

weight? age? height? if you want to strictly gain weight and don't care whether or not its muscle. sit on your ass and eat more. If you want to gain muscle eat more calories and protein and weigh train. But once again without more information its hard to tell. Don't be scared to use heavy weights as you don't have enough testosterone to bulk up like the average man can.

For ex. I'm 150lbs 5'9" and need 2300 calories to maintain weight, and 150 grams of protein to maintain muscle mass.

[alliecheergirl123]

Im 5'1 and 19! And im not allowed to know my weight ( was an anorexic)

[Tokana]

By looking at your picture I'm guessing 110lbs, you have a very nice figure as is don't know why you would want to change. no pedo.

Judging by that information an online calculator estimated that you will need approx. 1666 calories to maintain weight.

For every extra 3500 calories you take in, it adds a pound to your body. A healthy male, on average will gain approximately a pound of muscle a month using a strict bodybuilding diet and training. Since you don't have the same levels of testosterone as a male, I would estimate that you can gain on average 1/2 pound per month, which equals 1750 extra calories.
1750 extra calories a month spread over 30 days gives you 57 calories (ie. less than an apple lol)

So in order to maintain a lean figure and gain muscle weight, you'll have to take in 1666+57= 1723 calories a day, and the standard 1 gram of protein per bodyweight = 110grams of protein.

You can track all of this using the fitness pal app. Good luck.

Calorie Counter
www.freedieting.com/tools/calorie_calculator.htm

[alliecheergirl123]

Im eating over like 2,000 and not gaining like anything lol!

[Tokana]

Fast metabolism.. increase your caloric intake by 300 and see what happens. Remember that in order for you to see weight gain you should give your new diet at least a month. Weight can fluctuate easily due to water weight.

Once again, I looked at your pictures and look fine to me.