## Calorie intake to gain weight

If you want to gain weight, you also should consider of the calorie intake. In order to gain more muscle, you should get more calories such as do regular weight training and adding more protein and fat in a diet. Here we give some experience about how to make your** calorie intake plan to gain weight**.

Step 1: First of all calculate the calories you need. Get your body weight and multiply it by 11, the value you get is just the amount of calories you need to maintain daily activity.

Step 2: Then you need to determine your metabolism rate. You have a slow metabolism if gaining weight is easier than losing weight. If gaining and losing weight is similar, you have a moderate metabolism. It sounds difficult, but actually it is simple. If gaining weight is harder than losing weight, your metabolism is fast.

Step 3: Also determine your metabolic percentage. If you are over 40 years old and have a slower metabolism, your metabolic percentage is 20%. If your metabolism is moderate, your metabolic percentage is 30%, and in case your metabolism is fast,your metabolic percentage is 40%. If you are at the age of 30 and 40, ascertain your percentage determined by a 40 years old and add 5. When you are under 30, identify your percentage according to a 40-year-old and add 10.

Step 4:Calculate calories value based on the metabolic factor. Add this number to the original amount of daily calories which we got at step 1.And now you can get the final value.

Step 5: Now everything is becoming easy, just add 500 calories of intake to the total amount of calories if you want to gain weight. The more you eat, the faster you can grow.