Trainer Shows How Much You’d Need To Eat To Gain Fat: ‘Stop Freaking Out’

Ever wondered how much food it really takes to gain a single pound of fat? Personal trainer Eric Roberts has cleared up the mystery on TikTok, revealing that it takes much more than you might think.

Using a pint of Ben & Jerry’s ice cream as an example, Roberts begins by explaining that there are 3,500 calories in 1lb of fat. However, this doesn’t mean you would instantly gain a pound if you consumed three tubs of ice cream, each containing 1,100 calories.

Roberts, a 28 year old from Virginia, told Newsweek: “Storing fat is a process that happens over time, not overnight.”

Caloric Intake and Fat Storage

According to dietary guidelines in the United States, adults aged 21 and older should consume between 1,600 and 3,000 calories per day, depending on factors such as sex, height, weight, age, activity level, hormones and medications.

While holding a plastic model representing the fat and a tub of ice cream, Roberts asks the question on everyone’s mind: “How many pints of ice cream would you need to eat in order to gain 1 pound of fat?”

He then explains how fat gain works and it doesn’t involve eating 3,500 calories in one sitting. You’d need to consume your maintenance calories too—which is the amount your body needs daily—to gain 1 pound, and this would need to occur over more than one day of overconsumption.

“So unless you are doing that, please stop freaking out next time your scales spike up,” he said in the video, adding: “It’s normal for your weight to fluctuate.”

Health Impacts of High-Calorie Foods

London-based dietitian Lizzie Sanchez, who specializes in gut issues at Green Health Dietetics, agrees that people shouldn’t panic when they eat something calorific like ice cream. However, she warns against underestimating the negative health effects if such foods are consumed regularly.

“This may lead to excess weight gain over time and associated conditions such as heart disease, type 2 diabetes, sleep problems, liver disease, and certain cancers, to name a few,” Sanchez told Newsweek.

The American Heart Association advises men to consume no more than nine teaspoons of added sugar daily and six teaspoons for women.

Factors Influencing Fat Gain Beyond Calories

Dr. Chris Mohr, a Louisville-based fitness and nutrition advisor for Fortune Recommends Health, highlighted that while calorie intake is a significant factor in fat gain, metabolism also plays a crucial role.

“Metabolism can vary from person to person because of factors like age, gender, body size, lean muscle and hormones,” Mohr said. “Genetics also influence where we store fat and how quickly we burn calories. Physical activity level is another big factor; less activity means fewer calories expended, making fat gain easier if your diet isn’t adjusted accordingly. Sleep quality and stress levels can affect hormones that regulate appetite and fat storage, possibly leading to fat gain as well. It’s a delicate balance, and consistency is what’s most important over time.”

Why Do Scales Fluctuate So Much?

Occasional overconsumption, such as during a vacation or special occasion, isn’t likely to cause immediate weight gain. However, some people may appear different due to water retention.

“You can retain water for many reasons: if you ate more sodium, had a meal higher in carbs, are on your period as a woman, need to use the restroom, or had a hard workout that made you sore,” said Roberts, the owner and CEO of an online fitness coaching company (@ericrobertsfitness).

“This can make the scale read higher, but even if the scale goes up, it’s not fat gain. It’s just water weight.”

Roberts also noted that muscle growth is a slower process, typically resulting in one to two pounds of muscle gain per month. “Muscle is denser than fat, meaning it takes up less space on your body. This is why if you lose two pounds of fat but gain two pounds of muscle, the scale number won’t change, but your clothes will fit differently, and you will look different in the mirror.”

Tips for Managing Diet Without Obsessing Over Calories

Mohr has provided three tips aimed to help those who are worried about gaining fat.

1. “Focus on enjoying a balanced diet full of whole foods, like fruits, vegetables, whole grains, lean proteins and healthy fats.”
2. “Listen to your body’s signals for hunger and fullness to help control portion sizes.”
3. “Keep a regular eating routine and limit your intake of high-added sugar and high-fat ultraprocessed foods to maintain a healthy energy balance.”

He also advises incorporating moderate exercise into your daily routine to help boost your metabolism. The CDC activity guidelines recommend at least 150 minutes of moderate-intensity activity such as brisk walking and at least two strength-training sessions per week.

“Having consistent dietary habits, rather than temporary strict diets, is the most beneficial for long-term success. On the flip side, managing your intake from Monday through noon on Friday and then ‘letting loose’ from happy hour Friday until Sunday night, is akin to pouring water on your head while swimming to cool yourself down. It’s all about consistency and balance,” said Mohr.

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