The amount of weight you would gain from consuming 3,500 calories a day depends on your maintenance calories, i.e. the number of calories you need to maintain your current weight. If your maintenance calories are 2,500, eating 3,500 calories would create a surplus of 1,000 calories per day. As roughly 3,500 calories equals one pound of body weight, you could theoretically gain approximately two pounds per week (7,000 excess calories per week).
However, this calculation has been simplified and doesn’t account for several variables such as:
Metabolism can adapt over time, potentially increasing energy expenditure to a certain extent in response to higher calorie intake.
The composition of the weight gain (muscle vs. fat) will also depend on factors such as macronutrient distribution, exercise routine, and genetics.
For muscle gain, a slower rate of weight gain is often recommended (0.5 to 1 pound per week) to minimize fat accumulation.
In another article, we’ve discussed the benefits of the 1,600-Calorie Keto Meal Plan and the concept of a 500-Calorie Deficit.