Want to gain a pound of fat in ONE DAY? This is what you would have to eat
How many times have you hopped on the scale in the morning, saw a number higher than you would have liked to seen, and freaked out, thinking you gained fat?
We’ve all been there.
Just because the number on the scale increased, does NOT mean you gained fat.
Let us explain.
To actually gain a pound of FAT (not water weight, or the weight of simply volume of food in your body), you would have to eat 3,500 (some studies are showing it’s actually closer to 4,000) calories MORE than your daily maintenance calories.
So, what does this mean?
While the average maintenance calories for each individual varies, let us give you an example of the average woman:
19-30 years old: 1,800-2,400 calories: Moderately active, 2,200-3,000 calories: Very active
31-59 years old: 1,600-2,200 calories: Moderately active, 2,000-2,800 calories: Very active
60+ years old: 1,600-2,000 calories: Moderately active, 1,800-2,400 calories: Very active
If you’re a moderately active 40 year old woman, we’ll say you can eat an average of 1,900 calories a day to maintain your body weight.
This means, to gain a pound of fat, you would have to eat 3,500 to 4,000 calories OVER your daily maintenance calories, or 5,400 to 5,900 calories in ONE day.
To MAYBE gain one pound of fat.
Putting it into perspective, let’s pretend you ate 3 healthy, balanced meals one day, and then, while binging Love is Blind, you got a craving for McDonalds.
This is what you would have to eat to consume this many calories:
2 Big Macs (1,660 calories)
1 Large Fries (570 calories)
2 Large Oreo McFlurries (1,780 calories)
Remember, this is in ADDITION to the 1,900 calories of food you already consumed that day.
Or, you could eat 43 Chicken McNuggets.
Moral of the story? Chill out. And don’t weigh yourself tomorrow.
Particularly those of you in a deficit - going over your deficit doesn’t “wreck” anything. Heck, going on an all inclusive vacation doesn’t “wreck” anything.
You keep GOING. You don’t quit. Quitting is what “wrecks” your progress.
We’re working with several clients who are currently in a calorie surplus, trying to gain weight, to get that “toned” look (yes, you have to eat more than your daily maintenance to achieve that look), and it’s much more challenging than you think.
Gaining fat takes TIME. And consistently going over your daily maintenance calories.
Just like losing weight takes time - and consistently hitting your activity, water and sleep goals, while staying in your calorie deficit.
Breathe.
You’re doing AMAZING!
And if you need that extra accountability, slide into our DMs:)