What is the best way to gain weight?

Hi.

Weight should be set in relation to size and distribution of fat and muscle. The weight is not meaningful for itself. Basically, there is only one rule: if you want to increase, you need a calorie surplus – this should not be expressed in fat on the stomach, but rather in muscles, the following things are important:

1. The calorie excess must not be too large, ideally it should be at approx. 200-300 kilocalories per day are that you don’t get too fast, which would only lead to fat build-up. To do this, you need to determine your individual calorie turnover. You can find a calculator here: https://www.sjardfitness.de/calorie calculator/ -> For point 2, we assume a turnover of 2,200 kilocalories to illustrate this. As you want to increase, we add the 200 to it and come to 2,400 kilocaloris
2. macronutrient distribution (protein, carbohydrates, fat)

• Protein: about 2 g per kilogram of body weight per day (1 gram of protein = 4 kilocaloris). At 57 KG, the 114 grams of protein and in total 456 kilocalories would be.
• 25 – 30% of the total calorie amount (25% of 2,400 kcal = 600 kilocalories, which corresponds to approximately 67 grams of fat)
• Carbs: the rest. Here you take the 2.400 and remove protein and fat: 2.400 – 456 – 600 = 1.344 kilocalories. This corresponds to about 336 grams.

Some training, depending on the target. The most important is the moderate calorie surplus. No matter how to eat at the end, with surplus you take, with deficit and with exact coverage everything remains the same.