Plan your healthy weight gain journey with our scientific calculator. Find the perfect calorie surplus for your body.
Get StartedFill in your information and click "Calculate Calories" to see your personalized weight gain plan.
Basal Metabolic Rate
Daily Energy Expenditure
To gain kg per week
Chicken, fish, eggs, beef, tofu, legumes, Greek yogurt
Brown rice, sweet potatoes, oats, quinoa, whole grain pasta
Avocados, nuts, seeds, olive oil, fatty fish
Nut butters, trail mix, dried fruits, smoothies, granola
Whole milk, cheese, fortified plant milks
Oatmeal with nuts, fruits, and protein powder + eggs
Greek yogurt with honey and granola
Chicken, rice, and vegetables with olive oil
Protein smoothie with banana, peanut butter
Salmon, sweet potato, and steamed vegetables
Cottage cheese with fruit and a handful of nuts
Calculate calorie target for healthy, sustainable weight loss.
Use ToolWeight gain occurs when you consistently consume more calories than your body burns. A surplus of approximately 3,500 calories is needed to gain one pound (0.45kg) of body weight. For healthy weight gain, a moderate surplus of 250-500 calories per day is recommended to minimize fat gain while supporting muscle growth.
BMR is the number of calories your body needs to perform basic life-sustaining functions at rest. It's calculated using the Mifflin-St Jeor equation, which takes into account your gender, age, height, and weight:
For Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
TDEE is your BMR multiplied by an activity factor that accounts for your daily activity level:
To gain weight at a healthy rate, add a surplus to your TDEE:
The formula used is: Target Calories = TDEE + (gainRate × 1000)
A balanced macronutrient distribution for weight gain typically includes:
While it's challenging to gain 100% pure muscle without any fat, you can minimize fat gain by:
Healthy weight gain takes time. Expect to gain 0.25-0.5 kg (0.5-1 lb) per week when following a structured plan. Visible changes in muscle mass typically become noticeable after 4-8 weeks of consistent training and calorie surplus.
Remember that weight fluctuations due to water, food, and other factors are normal. Track your progress using measurements and photos in addition to scale weight.
If you have trouble consuming enough calories, try these strategies:
Supplements are not necessary for weight gain, but they can be convenient tools. Focus first on optimizing your diet with whole foods. If you choose to use supplements, consider:
Always consult with a healthcare provider before starting any supplement regimen.
Yes, your calorie needs will change as you gain weight. As your body mass increases, so does your BMR. Additionally, if your activity level changes, your TDEE will adjust accordingly.
It's recommended to recalculate your calorie needs every 3-4 weeks or after gaining 2-3 kg (4-6 lbs). If you notice that your weight gain stalls for 2-3 weeks despite following your plan, it may be time to increase your calorie intake slightly.