How Many Calories Should I Eat for Breakfast to Gain Weight?

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Breakfast: the most important meal of the day, they say. However, finding the ideal caloric and nutritional intake balance can be challenging, especially if your goal is to gain weight

So do not worry! To assist you in finding the solution to the burning question, “How many calories should I eat for breakfast to gain weight?” I’ve delved into the world of breakfast and cracked the code. Let’s get right in.

Importance of Breakfast for Weight Gain

Let’s take a look at some of the reasons why breakfast is important in achieving your weight gain goals and fueling your body for success.

  • Eating breakfast helps you consume more calories throughout the day. When you skip breakfast, you are more likely to overeat at lunch and dinner. Eating breakfast can help you consume more calories overall, as well as prevent excessive snacking or overeating later in the day, both of which are important for weight gain. [1]
  • Breakfast promotes muscle growth. Protein is necessary for muscle growth, and breakfast is an excellent time to consume protein-rich foods such as Eggs, Greek yoghurt, and oatmeal. These foods are all high in protein and can help you gain muscle. [2]
  • Breakfast helps you improve your metabolism. Metabolism is the process by which your body converts food into energy. Eating breakfast within 30 minutes of waking up can help improve your metabolism, which can make it easier to gain weight. [4]
  • Breakfast helps you improve your mood and energy levels. When you skip breakfast, you’re more likely to feel tired and have trouble concentrating. Eating breakfast can help improve your mood and energy levels, which can make it easier to focus on your goals. [3]
  • By making breakfast a priority, you encourage a healthier overall dietary pattern by developing a habit of mindful eating.

How Many Calories Should You Eat for Breakfast to Gain Weight

Your calorie requirements will determine how many calories you should consume for breakfast to gain weight. However, aiming for 300–500 calories is a good place to start for gaining weight. This will enable you to gradually gain weight and help you meet your daily calorie goal. [2]

Here are some details on the number of calories you should consume for breakfast to gain weight:

Establish a Target for your Daily Caloric Intake

Establish a Target for your Daily Caloric Intake

You must decide on your daily caloric intake target if you want to gain weight effectively.

  • This objective is dependent on your current weight, height, age, level of activity, and preferred rate of weight gain. [5]
  • Determine how many calories you must take in to reach a calorie surplus. The result of this surplus is weight gain because you’re consuming a greater number of calories than your body can burn.

Calculate your Calorie Surplus

Calculate your Calorie Surplus

If you need 1500 calories per day to maintain your weight, you’ll need to consume more to generate a calorie surplus for weight gain. [2]

  • Aim for a surplus of about 2000–2500 calories per day, depending on your objectives. 
  • Make sure that breakfast makes up your overall caloric surplus for weight gain by dividing your daily caloric intake among your meals.

Set Aside Calories for Breakfast

Set Aside Calories for Breakfast

After you’ve established your daily calorie target, you can set aside some of those calories just for breakfast. [2]

  • It’s usually recommended that breakfast provides about 20 to 25 percent of your daily caloric needs. Depending on dietary requirements and personal preferences, this percentage may change.
  • If your objective is to consume 2,000 calories per day to gain weight, your ideal breakfast should be 300–500 calories (20–25% of 2,000 calories). 

Opt for Nutrient-dense Foods

Opt for Nutrient-dense Foods

To make sure you’re getting a variety of important nutrients, concentrate on eating nutrient-dense foods for breakfast. [3]

  • Make sure your breakfast consists of a balance of protein, carbohydrates, vitamins, and good fats. It’s crucial to pick foods that are high in calories if you want to eat a high-calorie breakfast.
  • Take into consideration items like whole-grain bread, yoghurt, healthy fats, oatmeal, veggies, fruit, nuts, and lean meats. Etc. These foods make one feel full because they have a lot of calories but not much volume.

Tailor to Individual Needs

Tailor to Individual Needs

It’s important to note that, while the aforementioned suggestions are general principles, individual needs may differ. 

  • Your breakfast preferences and calorie requirements may be influenced by elements like metabolism, dietary restrictions, and personal preferences, as stated above.
  • Exercise is also important when attempting to put on weight. You can burn fat, increase your appetite, and build muscle by exercising. Because of this, it’s crucial to incorporate exercise into your routine. [6]   
  • Consulting a registered dietitian or other healthcare provider is also necessary as they can offer you individualised guidance based on your unique situation.

In Conclusion

In Conclusion

Your calorie requirements will determine how many calories you should consume for breakfast to gain weight. However, as a general guideline that breakfast should provide 20-25% of your total daily caloric intake, aiming for 300–500 calories is a good place to start for gaining healthy weight. This will enable you to gradually gain weight and help you meet your daily calorie goal. [2]

Using the tips provided in this article, you can make an informed decision on the right calorie intake in breakfast that will assist you in achieving your weight-gain objectives.

Resources

  1. https://timesofindia.indiatimes.com/life-style/health-fitness/diet/7-ways-your-breakfast-is-making-you-gain-weight/photostory/79873106.cms?from=mdr
  2. https://www.stylecraze.com/articles/yummy-breakfast-recipes-to-try-out-for-weight-gain/
  3. https://www.betterhealth.vic.gov.au/health/healthyliving/breakfast
  4. https://www.rush.edu/news/why-you-should-eat-breakfast
  5. https://www.nhs.uk/common-health-questions/food-and-diet/what-should-my-daily-intake-of-calories-be
  6. https://www.healthline.com/health/exercise-to-gain-weight

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