Weight Gain Calculator
Create a healthy plan to reach your target weight
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Enter your details
Fill in your information to create a personalized weight gain plan
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References
- World Health Organization (WHO) - BMI Classification
- National Institutes of Health (NIH) - Clinical Guidelines
- Centers for Disease Control and Prevention (CDC) - Healthy Weight
About Weight Gain Calculator
How It Works
This calculator adds a calorie surplus of 300-500 calories per day above your Total Daily Energy Expenditure (TDEE) to promote healthy weight gain. The emphasis is on gaining lean mass rather than excess fat.
How to Interpret Results
Your target calorie intake represents the surplus needed for gradual weight gain. A surplus of approximately 7,000 calories above maintenance is needed to gain 1 kg of body weight. Focus on nutrient quality alongside quantity.
Health Tips
Focus on nutrient-dense foods like lean proteins, whole grains, healthy fats, and dairy. Combine with progressive resistance training to ensure weight gain is primarily muscle. Aim for 0.25-0.5 kg per week.
Limitations
Some fat gain is inevitable during a calorie surplus. Genetics influence how much weight is gained as muscle versus fat. Individual results vary based on training program and consistency.
Last reviewed: July 16, 2026
Medical Disclaimer: This calculator is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified health provider with any questions regarding your health.