How to calculate calorie maintenance level

To maintain ideal weight certain calorie intake is needed for a person. Low calorie diet leads to reduce your weight and high calorie diet helps to gain your weight.

The need of calories daily for an individual is also proportional to the type of activity person performs. The activity of a person can be differentiated as light, moderate, very active, extremely active.

The calorie calculator can determine the amount of calorie a person needs daily and also to maintain the normal ideal weight.

There are many ways to calculate the caloric maintenance level which consider age, sex, height, weight, lean body mass, and activity level.

One of the quickest method is to total current body weight times multiplier. Caloric maintenance level is also called total daily energy expenditure (TDEE)

TDEE=15-16 calories per lb of body weight.

Ideally if you increase 300-500 calories daily in your meal, it improves your weight. Increasing calories above this will increase your fat.

Calcium role in muscle building

• It is very important for muscle building. The calcium ion takes the proteins and creatine to the muscle cells.
• It helps to build and maintain bones in the body. Calcium increases the density of bones and helps in muscle contraction.
• It is a nutritional supplement for persons who want to gain weight. Athletes often use calcium supplements to build their body. It is also vital for the release of neurotransmitters.
• Intake of calcium in diet in menopausal period for women reduces risk of weight gain.
• Less calcium intake in diet will result in loss of calcium from bones making them weak Hence to gain body weight proper calcium intake is necessary Calcium plays a vital role in processing of fats in the body. Hence proper amount of calcium in diet helps to decrease the amount of fat.
• Some calcium rich dietary sources are milk, green peas, baked beans and oranges.

Helpful site on Muscle weight gain

Fruits and vegetables

Carbohydrates give you energy and help as fuel for your body. They must be included in diet to gain weight.

Fruits, vegetables and whole grains are best sources of carbohydrates. They are rich in vitamins like vitamin A, vitamin C, folate and potassium.

Sodas and fruit milkshakes add on excess calories as they have lots of sugar. Hence they increase your weight if taken in large quantities.

Vegetables like potato and corn are rich in starch and have high caloric value.

More calories in diet, body gains more weight.

Fresh fruits contain vitamins and phytochemicals which can be included in your caloric diet to increase calories.

Whole grains also must be added to caloric diet as they are good source of fiber and rich in nutrients.

The preparation of fruit and vegetable decides its effect on weight. Vegetables are lower caloric than fruits. To reduce weight diet must consists of vegetables more than fruits .A healthy eating plan is considered to have more vegetables than fruits.

Fruits and vegetables help to manage weight.

Reference available upon request on Weight gain foods and weight gain diets.