Maintaining & Gaining Weight During Basketball Season
Balancing weight management with the intensity of the basketball season can be tough. For high school and college players, the challenge is real: hours of practice burn calories quickly, making it easy to lose weight unintentionally. The key is to train smarter—not harder—by understanding the numbers behind your weight goals and prioritizing proper nutrition.
Understanding the Calorie Equation
To gain or maintain weight, you need to manage your calorie balance:
1 pound of body weight = 3,500 calories.
That’s the number you need to gain, lose or maintain, depending on your goal.1 hour of basketball = roughly 1,000 calories burned.
Two hours of practice means 2,000 calories burned, in addition to the 2,500 calories your body needs daily.To maintain weight during the season, you need to eat at least 4,500 (2,500+2,000) calories per day when practicing for two hours.
Gaining Weight: It’s Not Just About Protein
A common misconception is that eating more protein will automatically lead to weight gain. While protein is important for muscle repair and growth, calories are the foundation of weight gain. Without enough overall calories, extra protein won’t make a difference.
To gain weight and build muscle, aim to eat 300-500 extra calories per day. So if you're practicing 2 hours per day, you'll need to eat 2,000 to replenish practice, 2,500 for your daily requirement, and an extra 500 calories per day. This will be 5,000 calories per day (500 excess) and in one week you will be one pound heavier.
Example: Add a peanut butter and jelly sandwich or a protein shake to your daily routine.
Practical Tips for In-Season Nutrition
Fuel frequently: Break up your meals into 5–6 smaller ones to avoid feeling stuffed.
Focus on calorie-dense foods: Whole milk, nut butters, avocados, and rice are easy ways to add calories.
Hydration and body weight: Be aware that if you're dehydrated or over hydrated, that this can affect your weight scale, as a short fluctuation.
Extra: If you're detail oriented, then you can track your calories in MyFitnessPal OR you can just weight yourself once a week on the same day, at the same time, and not worry about the details.
Tailor Your Calorie Intake to Your Needs
While 2,500 calories per day is a common average for daily maintenance, it’s not the same for everyone. If you want a more personalized approach:
Track your calorie intake with an app like MyFitnessPal.
Log everything you eat and drink for 7 consecutive days.
This will give you a clear picture of your weekly calorie distribution.
Once you have the data, calculate your daily average to see exactly how many calories you need to maintain or gain weight.
By understanding your unique caloric needs, you can create a plan that aligns perfectly with your goals.
Maintaining and gaining weight during the season doesn’t have to be complicated. By understanding how many calories you burn, tracking your intake if needed, and prioritizing an intentional calorie surplus, you’ll see results. Remember: train smarter, not harder—fuel your body to keep performing at your best.