How many calories should you get from the Mass Gainer?

If you've had any difficulties trying to gain weight or build muscle mass, you've likely heard of mass gainer. These high-calorie supplements are designed to aid you in building muscle quicker by adding additional nutrition and energy to your diet. However, a major question always comes up: how many calories should you be getting from a mass gainer?  

What Is a Mass Gainer?

Before we get into numbers, it's important to be aware of what a mass gainer actually means. Mass gainers are high-calorie supplements that contain carbohydrates, protein and fats. It's designed to assist people, especially those who have fast metabolisms or hectic schedules--consume greater calories than they use. This is the key to weight gain.

Mass gainers typically come in powder form and are mixed with milk or water. A single serving could contain between 500 and 1,000+ calories based on the brand and the formulation.


How Many Calories Do You Need to Gain Weight?

To gain weight, you must consume more calories than the body burns each day. This is referred to as an excess of calories. On average:

  • Men require about 2,500 calories a day to maintain their weight
  • Women require about 2,000 calories a day

If you're looking to gain weight, you should aim for an excess of 300-500 calories per day to allow for gradual weight gain or 700-1,000 more for rapid weight gain  (usually for hard gainers or athletes).


How many Calories should Come from a Mass gainer?

This is the most important thing to remember. Mass gainers should be used to complement your diet and not replace meals.

So ideally, the calories from your mass gainer should make up 20%-40% of your daily intake, depending on your goals.  

Example 1:

If your goal for the day is 3,000 calories, your mass-gainer may offer:

  • 600-1,200 calories (1-2 servings)

Example 2:

When you're trying to gain weight quickly and consuming 1000-2000 calories every day, you may get:

  • 1,000-1,500 calories from a high-calorie mass gainer shake

The remaining calories should come from whole food sources like eggs, lean meats, rice, oatmeal fruit, vegetables, and even fruits.


When Should You Take a Mass Gainer?

Timing is everything! For the best results, you should take your mass gainer

  • After a workout:  it helps with muscle recovery and growth
  •  Between meals - adds extra calories without replacing real food  
  • Before bed - keeps your body in a growth state overnight (optional)

Tips for Using a Mass Gainer the Right Way

  • Start with one sachet/serving every day, and keep track of your weight.
  • Blend it up with milk in place of water to gain more calories and a better flavor.
  •  Pair it with a solid strength-training program for lean muscle gain    
  • Don't trust it completely. Ensure your diet is balanced with eating food.


Final Thoughts

A mass gainer could be an effective supplement if you're having trouble meeting your calorie requirements. What number of calories you'll receive from it will depend on your body type, fitness goals, and the amount you're eating.

A general rule is 600 - 1,200 calories a day from a mass-gainer is a good choice for people looking to build muscle. Just make sure you're using it to supplement your meals, not replace them.

Location: India

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