Sir I am a skinny boy and now I want to gain weight at least 10 kg to look good I started exercise daily and walking can I run as exercise it can help me in gain weight.
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To gain weight you have to eat more calories and proteins The most important thing you can do to gain weight is to eat more calories than your body needs. A caloric surplus (calories in > calories out) is needed. Without it, you won?t gain. Period. You can determine your calorie needs using this calorie calculator. If you want to gain weight slowly and steadily, then aim for 300-500 calories more than you burn each day according to the calculator. If you want to gain weight fast, then aim for something like 700-1000 calories above your maintenance level. Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take. You don?t need to count calories for the rest of your life, but it helps to do it for the first few days/weeks to get a feel for how many calories you are eating. You need to eat more calories than your body burns in order to gain weight. Aim for 300-500 calories per day above your maintenance level, or 700-1000 calories if you want to gain weight fast.
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