What is the intake of carbohydrates to gain weight?

If you are trying to gain weight, it is not just fat or protein that you need to increase your intake on a daily basis. Other nutrients, such as carbohydrates, also contribute energy to the body in the form of calories, thus helping you gain weight.

So, in order to achieve the ideal body weight, how many carbohydrates do you need to consume?

Could carbohydrates affect weight gain?

In general terms, carbohydrates do not "work" to gain weight in a short period of time, as both protein and fat can. However, the source of carbohydrates from flour (strachy carbs) tends to be calorie dense.

Adequate calorie intake, including carbohydrates, can help you gain weight. With a note, you are not only increasing your intake of carbohydrates, but even eliminating the intake of other nutrients.

To be more optimal, weight gain can be done by increasing the intake of carbohydrates, fats and protein from daily food sources.

Recognize the daily carbohydrate needs

Carbohydrate needs cannot be struck the same for everyone, including definite limits for gaining weight. The reason is, carbohydrate needs can be influenced by your gender, age, activity level, and your health condition.

However, to make it easier for you to determine the estimated daily consumption limit, you can refer to the Nutritional Adequacy Rate (RDA) from the Ministry of Health of the Republic of Indonesia.

Here are the average daily carbohydrate needs based on age and gender:

Man

Children: 155-254 g / day
Age 10-12 years: 289 g / day
Age 13-15 years: 340 g / day
Age 16-18 years: 368 g / day
Age 19-29 years: 375 g / day
30-49 years old: 394 g / day
Age 50-64 years: 349 g / day
Age 65-80 years: 309 g / day
Age over 80 years: 248 g / day

Women

Children: 155-254 grams (gr) / day
Age 10-12 years: 275 g / day
Age 13-18 years: 292 g / day
Age 19-29 years: 309 g / day
30-49 years old: 323 g / day
Age 50-64 years: 285 g / day
Age 65-80 years: 252 g / day
Age over 80 years: 232 g / day

Starting from the carbohydrate needs per day, this will help you determine how much total carbohydrates you need to consume to help gain weight.

How much carbohydrate intake to gain weight?

Before starting to know the need for carbohydrates to gain weight, first identify the calories you should consume each day. In order to gain weight, you need to increase your daily calorie intake from food and drink.

In other words, your food and drink consumption should contain a higher number of calories than your body needs. To make it easier, you can use the Hello Sehat calorie needs calculator or via the following link bit.ly/k calculatorBMR.

After knowing how much your calorie needs are, then look for how much carbohydrate intake you need to consume into food portions to gain weight.

Looking for the need for carbohydrates to gain weight

For example, your calorie needs in a day are 1600 calories. Quoting from the Healthline page, you can add about 300-500 calories for weight gain in slow time, and 700-1000 calories for weight gain in a fast time.

For example, choose 300-500 calories to add to your daily meal. So, the 1600 calories per day that you have to fill plus 300-500 calories, for example, becomes 1900-2100 calories.

For the approximate calculation, take about 1900 calories that you must fill per day. Then, take 45-65 percent of it to count carbs.

This is because according to the United States Department of Agriculture (USDA), 45-65 percent of total daily calories come from carbohydrates. Here's a further explanation:

Count 45-65 percent of 1900 calories. The results obtained are 855-1235 calories.
The calorie needs are as much as 855-1235, each divided by 4. This is because in 1 gram of carbohydrates, there are 4 calories.
Then the results are 213.75-308.75 grams.

Well, 213.75-308.75 grams is what you need to add to your daily meal portion in a day. Take for example you eat 3 times a day, which means 213.75-308.75 grams of this is divided evenly into 3 meals a day.

At the beginning, try to increase your daily carbohydrate consumption to reach 213.75 grams first. If you think you need to add more, you can gradually increase the amount to 308.75 grams.

So does the calculation if you want to add 700-1000 calories to make weight gain faster.

But you need to remember, the number of increasing carbohydrate intake to gain weight is an estimate. Each person's calorie needs can vary, as can their daily carbohydrate needs.

So, make sure you know how many calories and carbohydrates you need per day according to age, weight, activity, and more. Then determine how much carbohydrates you need to add at each meal. After that, choose various types of carbohydrate sources that can be your daily diet.

Apart from rice, you can also eat potatoes, sweet potatoes, beans, pasta, and so on. That way, it is expected that body weight will increase. If you want it to be easier and clearer, you can consult further with your nutritionist to help achieve the ideal body weight you want.