Calculate How Many Calories Should I Consume to Gain Weight
Determine your daily caloric intake for healthy weight gain.
Weight Gain Calorie Calculator
Enter your current weight in kilograms (kg).
Enter your height in centimeters (cm).
Enter your age in years.
Male
Female
Select your gender.
Sedentary (little or no exercise)
Lightly Active (light exercise/sports 1-3 days/week)
Moderately Active (moderate exercise/sports 3-5 days/week)
Very Active (hard exercise/sports 6-7 days a week)
Extra Active (very hard exercise/sports & physical job)
Choose the option that best describes your lifestyle.
Formula Used:
1. Calculate Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation.
2. Calculate Total Daily Energy Expenditure (TDEE) by multiplying BMR by the activity level factor.
3. Determine the Calorie Surplus needed for desired weight gain (0.5 kg of body weight is approximately 3500 kcal).
4. Add the Calorie Surplus to TDEE to get the target daily calorie intake for weight gain.
Calorie Intake vs. Expenditure Over Time
This chart visualizes your estimated daily calorie needs for weight gain compared to your maintenance calories (TDEE) over a 4-week period.
Weight Gain Progress Projection
Week
Projected Weight Gain (kg)
Estimated Total Weight (kg)
Calorie Surplus (kcal/day)
Enter your details to see projections.
What is Calorie Intake for Weight Gain?
Understanding how many calories you should consume to gain weight is fundamental for anyone looking to increase their body mass, whether for athletic performance, aesthetic goals, or recovery from illness. It's not simply about eating more; it's about eating strategically to promote healthy muscle and weight gain rather than just fat accumulation. This involves creating a consistent caloric surplus – consuming more calories than your body burns daily. Our calculator helps you pinpoint this crucial number based on your individual characteristics and goals.
Who should use it? This calculator is ideal for individuals aiming to:
Build muscle mass
Increase overall body weight healthily
Recover from significant weight loss
Improve athletic performance through increased mass
Common misconceptions: A prevalent myth is that any extra calories lead to desired weight gain. However, without proper macronutrient balance and exercise, a large surplus can lead to excessive fat gain, which is often undesirable. Another misconception is that weight gain is solely about eating "junk food" due to its high calorie density; this approach is detrimental to health and body composition. Healthy weight gain focuses on nutrient-dense foods and adequate protein intake.
Calorie Intake for Weight Gain Formula and Mathematical Explanation
Calculating your daily calorie needs for weight gain involves several steps, primarily focusing on determining your Total Daily Energy Expenditure (TDEE) and then adding a surplus. The most common method uses the Mifflin-St Jeor equation for Basal Metabolic Rate (BMR) and then applies an activity factor.
Step 1: Calculate Basal Metabolic Rate (BMR)
BMR is the number of calories your body burns at rest to maintain basic functions like breathing, circulation, and cell production. The Mifflin-St Jeor equation is widely considered accurate:
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
Step 2: Calculate Total Daily Energy Expenditure (TDEE)
TDEE accounts for the calories burned through physical activity. It's calculated by multiplying your BMR by an appropriate activity factor:
TDEE = BMR × Activity Factor
Step 3: Determine the Calorie Surplus
To gain weight, you need to consume more calories than your TDEE. A common recommendation for healthy weight gain is a surplus of 300-500 calories per day, which typically leads to a gain of about 0.25-0.5 kg (0.5-1 lb) per week. A surplus of 3500 calories is roughly equivalent to one pound of body weight. For this calculator, we use the desired weekly gain rate to determine the daily surplus:
Calorie Surplus = Desired Weight Gain Rate (kg/week) × 7 days/week × 1100 kcal/kg (approx. calories per kg of body mass)
*Note: 1100 kcal/kg is an approximation; the exact value can vary. We simplify this to a direct calculation based on the selected rate.*
For simplicity and common practice, we'll use a standard conversion: 0.5 kg/week ≈ 500 kcal/day surplus.
The calculator uses:
Calorie Surplus = Desired Weight Gain Rate (kg/week) * 7 * 3500 / 7 = Desired Weight Gain Rate (kg/week) * 3500 / 7 = Desired Weight Gain Rate (kg/week) * 500
Step 4: Calculate Target Daily Calorie Intake for Weight Gain
Target Calories = TDEE + Calorie Surplus
Variables Table
Variable
Meaning
Unit
Typical Range
Current Weight
Your body weight
kg
30 – 200+
Height
Your body height
cm
100 – 220
Age
Your age
Years
1 – 120
Gender
Biological sex
Male/Female
N/A
Activity Factor
Multiplier based on physical activity level
Decimal
1.2 – 1.9
Desired Weight Gain Rate
Target weekly weight increase
kg/week
0.25 – 0.75
BMR
Calories burned at rest
kcal/day
1000 – 2500+
TDEE
Total calories burned daily
kcal/day
1500 – 4000+
Calorie Surplus
Extra calories needed for weight gain
kcal/day
125 – 750
Target Daily Calories
Total daily intake for weight gain
kcal/day
1625 – 4750+
Practical Examples (Real-World Use Cases)
Example 1: Building Muscle for an Athlete
Scenario: Alex is a 25-year-old male athlete weighing 75 kg and standing 180 cm tall. He trains intensely 5 days a week and wants to gain muscle mass. He aims for a moderate weight gain of 0.5 kg per week.
Interpretation: Alex should aim to consume approximately 2970 calories per day to support his muscle-building goals while maintaining a healthy rate of weight gain. This surplus, combined with his training, should facilitate muscle hypertrophy.
Example 2: Healthy Weight Gain for Recovery
Scenario: Sarah is a 30-year-old female who recently recovered from an illness that caused significant weight loss. She weighs 50 kg and is 165 cm tall. She has a sedentary job and engages in light walking 2-3 times a week. She wants to regain weight slowly and healthily, aiming for 0.25 kg per week.
Interpretation: Sarah should aim for around 1803 calories per day. This modest increase over her TDEE will help her regain weight gradually and healthily, focusing on nutrient-dense foods to support recovery and rebuild strength without excessive fat gain.
How to Use This Calorie Calculator for Weight Gain
Using our calculator is straightforward and designed to provide actionable insights into your caloric needs for weight gain. Follow these simple steps:
Enter Your Current Details: Accurately input your current weight (in kg), height (in cm), age (in years), and select your gender.
Select Your Activity Level: Choose the option that best reflects your daily physical activity. Be honest; overestimating can lead to insufficient calorie intake.
Define Your Goal: Select your desired weight gain rate per week. A slower rate (0.25-0.5 kg/week) is generally recommended for healthier, more sustainable gains, primarily muscle.
Calculate: Click the "Calculate Calories" button.
How to read results:
Basal Metabolic Rate (BMR): The calories your body burns at complete rest.
Total Daily Energy Expenditure (TDEE): Your estimated daily calorie burn, including activity. This is your maintenance calorie level.
Calorie Surplus: The additional calories you need to consume daily above your TDEE to achieve your desired weight gain rate.
Your Daily Calorie Target for Weight Gain: This is the primary result – the total number of calories you should aim to consume each day.
Decision-making guidance: Use the target daily calorie number as a guideline. Focus on consuming nutrient-dense foods, ensuring adequate protein intake for muscle synthesis, and incorporating resistance training to promote muscle gain over fat gain. Monitor your progress weekly and adjust your intake slightly if needed. If you're not gaining weight, you may need to increase your calorie surplus; if gaining too much fat, slightly reduce it or increase activity.
Key Factors That Affect Calorie Needs for Weight Gain
While the calculator provides a solid estimate, several factors can influence your actual caloric requirements for weight gain:
Metabolic Rate Variations: Individual metabolisms can differ significantly due to genetics, hormonal factors, and body composition (muscle burns more calories than fat).
Hormonal Balance: Hormones like thyroid hormones, testosterone, and cortisol play a crucial role in metabolism and nutrient partitioning. Imbalances can affect weight gain.
Nutrient Timing and Composition: While total calories are key, the timing of meals and the macronutrient split (protein, carbs, fats) impact muscle growth and recovery. Adequate protein is essential for muscle gain.
Sleep Quality and Quantity: Poor sleep can disrupt hormones that regulate appetite and muscle recovery, potentially hindering weight gain efforts.
Stress Levels: Chronic stress can elevate cortisol, which may promote fat storage and interfere with muscle building.
Digestive Health: Efficient digestion and nutrient absorption are vital. Underlying digestive issues can impair your body's ability to utilize the calories consumed.
Medications and Health Conditions: Certain medications or underlying health issues can affect metabolism and appetite, influencing caloric needs.
Thermic Effect of Food (TEF): Different macronutrients require different amounts of energy to digest. Protein has a higher TEF than carbohydrates or fats.
Frequently Asked Questions (FAQ)
What is the healthiest rate of weight gain?
The healthiest rate of weight gain is typically considered to be 0.25 to 0.5 kg (0.5 to 1 lb) per week. This rate is more likely to result in lean mass gain (muscle) rather than excessive fat accumulation.
Can I gain weight without exercising?
Yes, you can gain weight without exercising by consuming a calorie surplus. However, without resistance training, a significant portion of the weight gained is likely to be fat rather than muscle, which may not be the desired outcome for many.
How much protein do I need to gain muscle?
For muscle gain, a common recommendation is to consume between 1.6 to 2.2 grams of protein per kilogram of body weight per day. Ensure your calorie intake is also sufficient (a surplus).
What if I'm not gaining weight despite eating more?
This could be due to an underestimated TDEE, a higher-than-expected metabolism, insufficient calorie surplus, or poor nutrient absorption. Double-check your inputs, consider increasing your calorie surplus slightly, and ensure you're tracking your intake accurately. Consulting a healthcare professional or registered dietitian is also advisable.
Does the type of food matter for weight gain?
Yes, the type of food matters significantly for healthy weight gain. Prioritize nutrient-dense foods like lean proteins, complex carbohydrates, healthy fats, fruits, and vegetables. While calorie-dense foods can help reach your target, relying solely on processed or high-sugar foods can lead to poor health outcomes and excessive fat gain.
How long does it take to see results?
Visible results depend on your starting point, consistency, training, and the rate of weight gain. With a consistent calorie surplus and training, you might start noticing changes in strength and body composition within a few weeks, with more significant changes over months.
Can I use this calculator if I'm underweight?
Absolutely. This calculator is designed for anyone looking to increase their body weight healthily. If you are underweight, aiming for a moderate calorie surplus is crucial.
Should I adjust my calorie intake on rest days?
Some people choose to slightly reduce their calorie intake on rest days to compensate for lower energy expenditure, while maintaining a slight overall surplus. However, for simplicity and consistent muscle growth, many maintain a steady calorie intake daily. The key is the weekly average surplus.