Weight Gain With A High Calorie Diet

Weight maintenance depends on keeping a balance between caloric intake and calorie burn. Basically, if you eat more than you burn off, you will gain weight. The reverse is true if you want to lose weight. Several factors affect weight gain, some of which you can control. Other causes, such as age-related muscle loss, are beyond your control. Activity lies at the crux of tipping the balance toward weight gain or weight loss. Your activity level will help determine if your high-calorie diet is contributing to your weight gain.

Basal Metabolic Rate

The basis for determining your ideal caloric intake is your basal metabolic rate. This figure measures your calorie burn from just existing. The systems of your body require energy to function even if you are not active. The rate will vary with gender, weight and height. Generally, men have a higher basal metabolic rate due to their larger muscle mass. Muscle is active tissue that requires energy in the form of calories you take in.

Activity Level

In addition to your basal metabolic rate, your activity level will determine if you gain weight with a high-calorie diet. According to the USDA's Dietary Guidelines for Americans, a woman age 19 to 30 should consume 1,800 to 2,000 calories a day if she leads a sedentary lifestyle. A very active woman can up her caloric intake to 2,400 and not gain weight because of the additional calorie burn. The guidelines specify that the active rating is based on walking the equivalent of more than three miles per day.

Healthy Food Choices

To gain weight, your high-calorie diet should focus on healthy food choices for optimal health benefits. Your goal is to choose nutrient-dense foods rather than empty calories from foods that provide little nutritional value. A healthy diet will give your body the raw materials it needs to produce healthy tissue. Good choices include whole grains, legumes and lean proteins. You should also include heart-healthy fats such as olive or canola oil, recommends the American Heart Association.

Weight Gain Guidelines

You should keep your weight gain within the normal range of your body mass index, or BMI, to avoid the risks associated with being overweight. A normal BMI is from 18.5 to 24.9 based on the calculation provided by the Centers for Disease Control and Prevention. You should also track your waist circumference to make sure that your high-calorie diet isn't leading to too much fat accumulation around your midsection, recommends Harvard Medical School. Your waist measurement should not exceed 35 inches. As long as you stay within both of these guidelines, you can gain weight through diet without increasing your health risks.