I'm a 19 year old male, I think about 6'1'', and my home weight scale says 120. I'm also lightly active (work at a hardware store so I'm active there, and also a college student so I walk around campus with a heavy backpack 5 days a week). I know I'm underweight, so I'd like to gain weight because it's very important that I do for my own health. Though I'm finding it very difficult, physically and mentally, to increase my calorie intake. Any suggestions? How many calories should I consume each day? Thanks!
As lightly active you burn about 2300 calories, so to gain 1 pound per week you need at least 2800 and 2 pounds would be 3300.
You are SEVERELY UNDERWEIGHT...with a BMI of 15.9. You have to overcome your fear because you truly are killing yourself!! What purpose does this low weight serve you? Are you happy? Do you like your appearance? Do you like worrying your family and the people you love?
I'm not asking these questions to be mean...i'm asking because i went through it and when i answered these questions truthfully it was easier to do what i knew i had to do to gain!!
i hope you find the inner strength to overcome this. if you need support please do message me!!
Chrissy, relax firstly. he didnt say he was restricting calorifically to have this weight. maybe he is at this weight because he is designed that way. my brother eats about 2k cal and his bmi is 13.5 and he'll prob stay that way until he grows fully into a man.
op what is your typical daily intake? are you deliberately restricing? do you feel you are suffering from a disorder?
I originally was "deliberately restricting" my calorie intake, but now, it's just natural for me to under eat because I'm afraid of gaining any weight. I used to be chubby, and now I'm finally thin, so I'm just a little paranoid. It's not like I'm starving myself, it's just that I find it hard to stuff my stomach with lots of food now so I don't get as many calories as I should. I'm taking in about 1500 a day and I'm trying really hard (eating even though I'm not hungry at all) to add extra calories.
Hi goldenboy08, I am glad you want to take the steps for your own health. I agree, you are significantly underweight and that is a major concern. Since you are 19 and still a young man, this is certainly the time to make the changes.
You need no less than 3000 calories a day. Get your cals up to that ASAP. Also read this, it might help.
THE AIM IS TO GAIN: A Guide to Weight Gain, Whatever Your Reason
Good luck and let us know if you need any help whatsoever!
its really simple. you have become conditioned physically and psychologically to eat a certain amount. if you are genuinely concerned with being well and eating well then you need to up your calorie intake to about 2800-3000, more if you are active. there are many threads with weight gain menus, and many of them are from girls who's appetite would be naturally be less than a male.
if you find your appetite is still poor, then i think it would be a good idea to visit your gp and have some bloods taken. however in your case i would imagine that the majority of the issue comes from anxiety.
so there are many tools here - but only you can choose to implement them. we cannot say 'you wont put on weight when you eat' because you will and need to but you will see that your weight wont sky rocket to obesity levels. you do however need to put on a good 30-40lbs.
so get eating would be my suggestion
hey
i can sympathize, even though i am over wight, my daughter and my boyfriend are both under weight and get really excited when they gain a couple pounds. my boyfriend is holding steady at 165 he is also 6" or 6"1
my daughter is 5"3 and is 96 lbs
I would suggest that if it is difficult to eat that many calories, to try to supplement your diet with protein shakes of some sort
but definitely seek medical attention, especially if you haven't always been this underweight,
Today, I got my calories up to 1,800 (from my typical ~1,500). I also walked a lot (on campus between classes, and at work), and did my weights & calisthenics. If I'm lifting weights, should I add even more calories? Am I moving too slow in adding my calories? I'm finding it difficult to even eat 1,800 calories. I had to force myself to eat my last 300 calories today (half a bagel, tbsp of peanut butter, and glass of milk). I'm just not hungry. Any help would be great.
Original Post by goldenboy08:
I'm finding it difficult to even eat 1,800 calories. I had to force myself to eat my last 300 calories today (half a bagel, tbsp of peanut butter, and glass of milk). I'm just not hungry. Any help would be great.
You're not hungry because you don't eat much. That's the vicious circle. To break through the circle you need to really plan it out carefully.... like a military operation. If you need 3000 cals you've got to be looking at a 600 cal breakfast, 700 cal lunch, 800 cal supper and 3 x 300 cal snacks in between. Aim to have a meal or a snack every 2 or 3 hours. Then you have to work out how to get a 600 cal breakfast.... e.g.
- 3 x large eggs... 210 cals... fried in butter... 50 cals
- 2 x thick slices of toast... 160 cals
- glass of orange juice or full-cream milk... 180 cals
And so on throughout the day. Work things out in advance so that you're not playing catch-up last thing. Initially it will be difficult and it will require some conscious effort to plan things out and make time to eat it. You won't feel hungry at first but you have to eat anyway.... by the clock.... if you want to get past this problem and back into good health.
However, quite quickly your body will get used to the idea that there is plenty of food available on a regular basis. It will come to anticipate those regular meals and you will get your appetite back. So aim for 2500 tomorrow and then 3000 after that. Make a plan and work it through.
How many calories should I take in a day if I want to gain 1 lb a week? How about 2 lbs a week? (If you're wondering, look at my first post about my height/weight/activity level). Thanks for all the help everyone! I'm working very hard to bump up my calorie intake. It's hard!
Original Post by goldenboy08:
How many calories should I take in a day if I want to gain 1 lb a week? How about 2 lbs a week? (If you're wondering, look at my first post about my height/weight/activity level). Thanks for all the help everyone! I'm working very hard to bump up my calorie intake. It's hard!
I'd say go with what Jane said, and have 3000 calories. You may find that you'll need to increase that number as you gain, as your metabolism speeds up.
It's hard to increase intake, but if you can't do it outpatient, you'll probably end up inpatient, where you have no say in how much you eat (i.e. they'll shove a tube up your nose and feed up that way if you don't eat). Initially, you'll probably gain on lower cals but as your metabolism speeds up you're caloric need will increase too. The feelings of fullness are really hard, but if you plan your meals ahead of time it's easier. Also, condense foods so you have less volume. You shouldn't be doing any extra activity than absolutely necessary (so no weights/calistenics). Think of food as your medicine right now. Dragging the gaining process out just makes it more painful. There are lots of tips on this forum on meal planning, weight gain etc, but here are some quick tips to help you:
- replace milk with Ensure or Boost Plus (350 calories, doesn't taste bad) Use it in cereal, drink it plain or blend with fruit for a smoothie
- Nuts & Nut butters are great! 1/4 c of most nuts is around 170 cals, and just 2 TB of Peanut butter is 190!
- liquid calories tend to not fill you up as much, so drink juice, milk, etc
- have dried fruit rather than reg. fruit; higher cal and won't fill you up as much
- STAY HYDRATED
- eggs are great, especially scrambled eggs (any time of day)
- sandwiches are good for getting lots of cals in simply: 2 thick slices bread, 3+ oz meat, mayo or some sort of dressing
- trail mix is a life-saver
- full-fat products/no diet products
- spread out your cals: most people do 3 meals/3 snacks
- carry protein bars with you for a quick snack (try clif bars or similar ones 200+ calories)
- You might want to see a doctor for bloodwork. If you need one, find a good therapist/psych/doctor/nutritionist/support group/whatever help you need. You deserve support. You deserve to get better! Don't be afraid to ask for help
Go with 3000 calories bro.
You need to speed you metabolism and get your organs, and body functioning properly.
You need to be healthy for whatever reason.
Lets say you get sick from a cold.
If you do not have a healthy immune system to fight off the diesase you can easily die.
So just start eating the 3000 calories to get your organs, immune system, and energy back.
Eat 6-7 meals a day. This will keep your metabolism up through out the day.
Eat healthy fats such as peanut buuter, Nuts, Olive oil, Flaxseed oil. etc.
Eat carbs. They are friendly do not listen to what the "carb avoiders" say.
Eat 3000 calories. Have a good amount of protein intake from chicken breast, any cuts of meat, red meats, almost any poultry.
Do not worry about fat content or any of that. Trust me on this your going to be OK !
Some of you have told me that a 19 year old male my height should consume no less than 2400 calories a day (sedentary), but this website's calorie recommendation for me is 1940. That's kind of a big difference if you ask me, so...any thoughts?
Original Post by goldenboy08:
Some of you have told me that a 19 year old male my height should consume no less than 2400 calories a day (sedentary), but this website's calorie recommendation for me is 1940. That's kind of a big difference if you ask me, so...any thoughts?
Keep in mind that CC's calculators aren't designed for those of us under 21. ;)
And the calculators are not suited to those trying to gain weight in the manner in which you are.
Don't focus on how many pounds you are gaining per week, instead just up your calories - that is the first step. Eating 1800 calories a day is the bare bones amount for someone your age who wants to LOSE weight. This isn't a number for a man trying to GAIN weight.
Did you read my post above?
You need no less than 3000 calories a day. Get your cals up to that ASAP. Also read this, it might help.
THE AIM IS TO GAIN: A Guide to Weight Gain, Whatever Your Reason
Calorie counters are not for people in recovery from an ed. It does not take into account that you need to repair as well. Many young guys take in more then 3000 to maintain. You are tall,young, a male and needing to gain you need a lot. There will never be an easy time to do this and it will be uncomfortable all around but you can push past this. Can you go to therapy? Think of all having an ed can take away from your life and all the goals you have for a future. I have been ip with young guys and the reasons behind the ed are very similar and there are places that you can get help
I just don't think I'm in that much need to gain that much weight. I'm not that tall either (only 6'1''). I know I should gain a few pounds, but I'm not THAT thin. I just think 3,000 calories is way too much.
I maintain on 3000 calories with little exercise. I'm 5'3". It's not that much. And 6'1 is pretty tall, average male height (in the states anyways) is about 5'9".
look dude. your bmi is 16.6. so yeah actually you have a fair bit of weight to gain. dont come here asking for help if you so clearly have your own ideas about what you do or dont need.
tho judging by your history, it is trusting your very reliable judgement that got you into this mess.
so when you set a post with 'help needed' as the title, please include in the original post that you will only accept the help as long as it fits in with your thinking
I apologize to everyone for being so stubborn. I know I need to gain some weight, it's just hard to get that through my head because when I look in the mirror, I don't see a problem, but my friends and family do so I'm going to do what is right and stop worrying them.
