## The Simple method

Ok, the reader is now thinking, "it can't be that complicated to figure out how many calories I need to gain quality weight!" The reader would be correct. I just wanted to show some of the methods commonly used to get exact figures for calories. A much simpler, albeit potentially less fine-tuned method for calculating calorie needs goes like so:

• 20-25 kcal x wt (kg) for weight loss
• 25-30 kcal x wt (kg) weight maintenance
• 30 - 35 kcal x wt (kg) for slight weight gain
• 35 kcal x wt (kg) for greater weight gain
• 45 kcals x wt (kg) for weight gain in active people.

Readers note: Although the above figures - and following diet related information- could be used to lose weight, I would not consider it an optimal strategy for losing fat and preserving muscle; the goal of any weight loss plan.

This ebook and its information are intended for those interested in gaining quality weight. If you are interested in losing weight, I highly recommend you read my ebook Diet Supplements Revealed, which contains more in depth information regarding weight loss.

To use this method you simply convert you weight in pounds to kilos and multiply times the goal (in this case weight gain). In case the reader has not brushed up on their metric weights, a kilo weighs 2.2lbs.

So, say you weigh 200lbs. 200 divided by 2.2 = 90.9 kilos. Might as well round to 91 kilos to make life easier, no? 91 X 45 (the upper end of the calorie intake) = 4,095 calories (kcals). That's 4,095 kcals for our 200lb person (or 91 kilo) example who lifts weights 3-5 days per week and perhaps does 2-4 days per week of aerobics.

Now, that number is not written in stone. For example, the reader could start out using the 35kcals per kg figure and see if that is enough calories to start gaining weight while lifting weights and doing other activities.

In my experience however, that won't be enough calories. Another method may be to start at the 35kcals per kg figure and add 500kcals per week until weight gain occurs.

People will have to make their own decisions regarding calories. For example, if you are naturally lean and have had trouble putting weight on in the past, you may want to start at the higher calorie intake of 45kcals per kg.

On the other hand, if you are a person who carries more bodyfat than you want or have always had an easy time gaining weight in the form of bodyfat, you may want to start at the lower calorie intake of either 30 or 35 kcals per kg.

For the remainder of this chapter, we will work with the higher number of 45kcals per kg and our 200lb (91kg) example. Now, don't think you are going to eat 45kcals per 2.2lbs of bodyweight from boiled chicken and white rice as many of the bodybuilders in the magazines claim to do (hint: I have been with many a pro bodybuilder who virtually lived at Taco Bell in the off season!).

Anabolic nutrition requires anabolic foods, and it's virtually impossible to eat 4000 plus calories per day or what ever calorie amount you end up with without the help of protein powders, MRP's and other calorie dense foods (e.g., think pizza and a few cheese burgers!). To sum it up:

• To figure out your caloric needs you take your weight in kilos and multiply it times the goal above (e.g., lose weight, maintain weight, gain weight) to get the number of total calories per day you would eat to gain quality mass. Capich?

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