- 1). Visit a BMR calculator website, such as Internet Fitness or My-Calorie-Counter.
- 2). Enter your age, height and weight in the designated boxes. Click "Enter" to generate your BMR.
- 3). Select your level of physical activity, from very light (for example: reading, sitting or driving) to light (such as walking or piano playing), moderate (for example: brisk walking, dancing or skating), heavy (such as swimming, running or basketball) or very heavy (for example: boxing, rowing or mountain climbing). Click "Enter" to generate the calories you need to eat each day.
- 4). Increase your calorie intake to gain weight. To gain one pound per week, increase your required calories by 500 per day.
- 5). Increase your level of physical exercise gradually at the same time as increasing your calories, to maintain your lean body mass.
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