How To Meet Daily Calories?
Good evening, I have calculated the body’s calorie needs needed in 1 day is 2600s, I want to try bulking so I want to add 400 calories from the number of calories that the body allows. I want to ask. How to fill 3000 cal in a day with healthy food?
Daily calories for each individual are different. It depends on your weight, physical activity, sports. To increase body weight it should be done in the right way.
If you have calculated your total daily calorie intake of 2600 calories, then if you want to gain weight, you need a nutritional intake that exceeds this limit (depending on your body mass index).
Consuming food and determining the number of calories consumed depends on the body mass index, and if the consumption is excess of 3000 calories then it is not dangerous.
If you want to consume 3000 calories a day, then there are many variations that you can do. You can measure the amount of nutrients you consume by looking at the substances contained in these foods. But for exactly 3000 calories it is difficult to do alone. This requires consultation with a nutrition specialist.
There are a few tips you can do:
consumption of enough carbohydrate foods, such as foods made from oatmeal, potatoes, brown rice. Eat enough carbohydrates for each meal
at each meal, consume more protein-containing foods such as chicken, beef, fish, eggs. You can consume these foods by stir-frying, boiling, roasting.
It is also important to meet body fat needs, such as consumption of unsaturated fat sources such as avocado
eat more frequently to induce anabolic status
adequate rest is also very important
Do not smoke
do regular exercise
Here's an article you can read about gaining weight
may be useful. Thank you