bmr calculator gain weight: precise calorie surplus planner
Use this bmr calculator gain weight tool to translate your Basal Metabolic Rate into a practical calorie surplus that supports steady, healthy mass gain. Enter weight, height, age, sex, activity, and weekly gain target to see maintenance calories, required surplus, and optimized macros.
Personalized bmr calculator gain weight
Current body weight in kilograms.
Please enter a weight between 30 and 250 kg.
Your height in centimeters.
Please enter a height between 120 and 230 cm.
Age influences metabolic rate.
Please enter an age between 10 and 90.
Male
Female
Used in the Mifflin-St Jeor equation.
Please select a sex.
Sedentary (1.2)
Light (1.375)
Moderate (1.55)
Very Active (1.725)
Athlete (1.9)
Higher activity raises maintenance calories.
Please choose an activity factor.
Typical sustainable range: 0.1–0.7 kg/week.
Enter a weekly gain between 0.1 and 1 kg.
Primary target calories to gain weight:
— kcal/day
Basal Metabolic Rate (BMR): — kcal/day
Maintenance calories (TDEE): — kcal/day
Daily surplus needed: — kcal/day
Expected weekly gain: — kg/week
Formula: Mifflin-St Jeor BMR = (10×weight kg) + (6.25×height cm) – (5×age) + s. s = +5 male, -161 female. Maintenance = BMR × activity. Surplus per day = (target weekly gain × 7700) ÷ 7. Target calories = Maintenance + Surplus.
Series: Maintenance vs Gain Target across 7 days.
Chart shows how the bmr calculator gain weight surplus raises daily energy above maintenance through the week.
Structured plan from the bmr calculator gain weight outputs.
Day
Maintenance (kcal)
Target (kcal)
Surplus (kcal)
What is bmr calculator gain weight?
The bmr calculator gain weight is a specialized metabolic planning tool that converts your Basal Metabolic Rate into a practical calorie surplus designed for healthy mass gain. People who want structured bulking, athletes chasing strength, and anyone recovering lean mass use this bmr calculator gain weight to avoid random overeating. A common misconception is that any surplus works; the bmr calculator gain weight shows that matching surplus to activity and desired pace keeps gains lean.
bmr calculator gain weight Formula and Mathematical Explanation
The bmr calculator gain weight begins with the Mifflin-St Jeor equation to find BMR. Weight multiplies by 10, height multiplies by 6.25, age subtracts by 5 each year, and sex adds 5 for males or subtracts 161 for females. The bmr calculator gain weight multiplies BMR by an activity factor to get Total Daily Energy Expenditure. To gain weight, the tool adds a surplus derived from 7700 kcal per kilogram of tissue, so the bmr calculator gain weight divides that energy by seven days to set a daily surplus.
Variables used in the bmr calculator gain weight math.
Variable
Meaning
Unit
Typical range
Weight
Body mass
kg
40–150
Height
Stature
cm
150–200
Age
Chronological age
years
15–70
Sex factor
+5 male, -161 female
kcal
-161 to +5
Activity
Daily movement multiplier
factor
1.2–1.9
Weekly gain
Target mass increase
kg/week
0.1–1.0
Surplus
Extra calories needed
kcal/day
110–1100
Target calories
Maintenance plus surplus
kcal/day
1900–4200
Practical Examples (Real-World Use Cases)
Example 1: A 70 kg, 175 cm, 28-year-old male with moderate activity uses the bmr calculator gain weight with a 0.35 kg weekly goal. BMR becomes ~1668 kcal, maintenance ~2585 kcal, surplus ~385 kcal, so target ~2970 kcal/day. This bmr calculator gain weight result guides meal prep to hit the surplus without excessive fat gain.
Example 2: A 60 kg, 165 cm, 25-year-old female with light activity inputs 0.25 kg weekly gain. The bmr calculator gain weight outputs BMR ~1393 kcal, maintenance ~1917 kcal, surplus ~275 kcal, target ~2192 kcal/day. With the bmr calculator gain weight, she can add nutrient-dense snacks and track protein to keep the surplus steady.
How to Use This bmr calculator gain weight Calculator
Enter weight, height, age, and sex exactly; select activity that matches your day. Choose a weekly gain pace within 0.1–0.7 kg for best outcomes. The bmr calculator gain weight updates instantly, showing BMR, maintenance, surplus, and target calories. Read the chart to see how the surplus overlays maintenance each day, and review the table to plan consistent intake. Use the bmr calculator gain weight results to set grocery lists and adjust portions weekly.
Decision guidance: if the bmr calculator gain weight shows a surplus above 700 kcal/day, consider slowing the weekly gain to limit fat. If weight is not moving after seven days, increase weekly gain input by 0.05 kg and reassess using the bmr calculator gain weight.
Key Factors That Affect bmr calculator gain weight Results
The bmr calculator gain weight responds to weight changes: heavier users need more calories. Height modestly raises BMR via lean mass correlation. Age lowers BMR, so the bmr calculator gain weight accounts for slowed metabolism. Activity factor drives Total Daily Energy Expenditure, making movement crucial. Protein intake influences lean mass retention; pair the bmr calculator gain weight surplus with ~1.6–2.2 g/kg protein. Sleep quality affects hormonal balance; poor sleep may make the bmr calculator gain weight surplus less effective. Hydration and digestion impact nutrient absorption, so steady water intake supports the bmr calculator gain weight plan. Lastly, resistance training quality determines how the surplus from the bmr calculator gain weight translates to muscle versus fat.
Frequently Asked Questions (FAQ)
Does the bmr calculator gain weight work for beginners? Yes, it simplifies targets so beginners avoid oversized surpluses.
Can I use pounds instead of kilograms? Convert to kg first; the bmr calculator gain weight expects metric for accuracy.
How often should I update inputs? Weekly updates keep the bmr calculator gain weight aligned with new body weight.
Is a 1 kg weekly gain safe? It is aggressive; the bmr calculator gain weight recommends 0.25–0.7 kg for leaner gains.
What if I miss my surplus? Use the bmr calculator gain weight next day to stay on track but avoid binge eating.
Does activity factor include workouts? Yes, choose the factor that matches total daily movement in the bmr calculator gain weight.
Do I need to track macros? Pair the bmr calculator gain weight calories with high protein, moderate carbs, and healthy fats.
Can this help during recovery? Yes, the bmr calculator gain weight sets a controlled surplus that supports rebuilding tissue.
Related Tools and Internal Resources
{related_keywords} – complementary calculator to pair with the bmr calculator gain weight.
{related_keywords} – resource for tracking maintenance shifts with the bmr calculator gain weight.
{related_keywords} – guide to protein planning that matches the bmr calculator gain weight surplus.
{related_keywords} – training templates aligned with the bmr calculator gain weight results.
{related_keywords} – grocery list builder synced to bmr calculator gain weight calories.
{related_keywords} – FAQ hub expanding on bmr calculator gain weight strategies.
function getInputNumber(id){var val=parseFloat(document.getElementById(id).value);if(isNaN(val)){return NaN;}return val;}
function showError(id,condition){var el=document.getElementById(id);if(condition){el.style.display="block";}else{el.style.display="none";}}
function recalc(){
var weight=getInputNumber("weight");
var height=getInputNumber("height");
var age=getInputNumber("age");
var sex=document.getElementById("sex").value;
var activity=parseFloat(document.getElementById("activity").value);
var weeklyGain=getInputNumber("weeklyGain");
var valid=true;
if(isNaN(weight)||weight250){showError("err_weight",true);valid=false;}else{showError("err_weight",false);}
if(isNaN(height)||height230){showError("err_height",true);valid=false;}else{showError("err_height",false);}
if(isNaN(age)||age90){showError("err_age",true);valid=false;}else{showError("err_age",false);}
if(sex!=="male"&&sex!=="female"){showError("err_sex",true);valid=false;}else{showError("err_sex",false);}
if(isNaN(activity)||activity2.2){showError("err_activity",true);valid=false;}else{showError("err_activity",false);}
if(isNaN(weeklyGain)||weeklyGain1){showError("err_weeklyGain",true);valid=false;}else{showError("err_weeklyGain",false);}
if(!valid){
document.getElementById("mainResult").innerText="– kcal/day";
document.getElementById("bmrVal").innerText="– kcal/day";
document.getElementById("maintVal").innerText="– kcal/day";
document.getElementById("surplusVal").innerText="– kcal/day";
document.getElementById("gainVal").innerText="– kg/week";
clearPlan();
clearChart();
return;
}
var sexAdj=sex==="male"?5:-161;
var bmr=(10*weight)+(6.25*height)-(5*age)+sexAdj;
var maintenance=bmr*activity;
var dailySurplus=(weeklyGain*7700)/7;
var target=maintenance+dailySurplus;
document.getElementById("bmrVal").innerText=Math.round(bmr)+" kcal/day";
document.getElementById("maintVal").innerText=Math.round(maintenance)+" kcal/day";
document.getElementById("surplusVal").innerText=Math.round(dailySurplus)+" kcal/day";
document.getElementById("gainVal").innerText=weeklyGain.toFixed(2)+" kg/week";
document.getElementById("mainResult").innerText=Math.round(target)+" kcal/day";
renderPlan(maintenance,dailySurplus,target);
drawChart(maintenance,target);
}
function resetCalc(){
document.getElementById("weight").value="70″;
document.getElementById("height").value="175″;
document.getElementById("age").value="28″;
document.getElementById("sex").value="male";
document.getElementById("activity").value="1.55″;
document.getElementById("weeklyGain").value="0.35″;
recalc();
}
function renderPlan(maintenance,dailySurplus,target){
var tbody=document.getElementById("planRows");
tbody.innerHTML="";
var days=["Mon","Tue","Wed","Thu","Fri","Sat","Sun"];
for(var i=0;i<7;i++){
var tr=document.createElement("tr");
var day=days[i];
var maint=Math.round(maintenance);
var targ=Math.round(target);
var surp=Math.round(dailySurplus);
tr.innerHTML="
"+day+"
"+maint+"
"+targ+"
"+surp+"
";
tbody.appendChild(tr);
}
}
function clearPlan(){document.getElementById("planRows").innerHTML="";}
function clearChart(){
var c=document.getElementById("calorieChart");
var ctx=c.getContext("2d");
ctx.clearRect(0,0,c.width,c.height);
}
function drawChart(maintenance,target){
var c=document.getElementById("calorieChart");
var ctx=c.getContext("2d");
ctx.clearRect(0,0,c.width,c.height);
var padding=40;
var w=c.width;
var h=c.height;
var dataMaint=[];
var dataTarget=[];
for(var i=0;i<7;i++){
dataMaint.push(maintenance);
dataTarget.push(target);
}
var maxVal=Math.max.apply(null,dataTarget);
var minVal=Math.min.apply(null,dataMaint);
var range=maxVal-minVal;
if(range<200){range=200;}
var yScale=(h-2*padding)/range;
var xStep=(w-2*padding)/6;
ctx.strokeStyle="#cdd7e3";
ctx.lineWidth=1;
for(var y=0;y<=5;y++){
var yPos=h-padding-(y*(h-2*padding)/5);
ctx.beginPath();
ctx.moveTo(padding,yPos);
ctx.lineTo(w-padding,yPos);
ctx.stroke();
}
ctx.strokeStyle="#004a99";
ctx.lineWidth=2;
ctx.beginPath();
for(var j=0;j<dataMaint.length;j++){
var x=padding+(j*xStep);
var y=h-padding-((dataMaint[j]-minVal)*yScale);
if(j===0){ctx.moveTo(x,y);}else{ctx.lineTo(x,y);}
}
ctx.stroke();
ctx.strokeStyle="#28a745";
ctx.lineWidth=2;
ctx.beginPath();
for(var k=0;k<dataTarget.length;k++){
var x2=padding+(k*xStep);
var y2=h-padding-((dataTarget[k]-minVal)*yScale);
if(k===0){ctx.moveTo(x2,y2);}else{ctx.lineTo(x2,y2);}
}
ctx.stroke();
ctx.fillStyle="#0f1a2b";
ctx.font="12px Arial";
for(var m=0;m<7;m++){
var label="D"+(m+1);
var lx=padding+(m*xStep);
ctx.fillText(label,lx-6,h-padding+16);
}
ctx.fillText("kcal",5,padding-10);
}
function copyResults(){
var main=document.getElementById("mainResult").innerText;
var bmr=document.getElementById("bmrVal").innerText;
var maint=document.getElementById("maintVal").innerText;
var surplus=document.getElementById("surplusVal").innerText;
var gain=document.getElementById("gainVal").innerText;
var activity=document.getElementById("activity").value;
var sex=document.getElementById("sex").value;
var text="bmr calculator gain weight results:\nTarget: "+main+"\nBMR: "+bmr+"\nMaintenance: "+maint+"\nDaily surplus: "+surplus+"\nWeekly gain: "+gain+"\nActivity factor: "+activity+"\nSex: "+sex;
if(navigator.clipboard&&navigator.clipboard.writeText){
navigator.clipboard.writeText(text);
}else{
var ta=document.createElement("textarea");
ta.value=text;
document.body.appendChild(ta);
ta.select();
document.execCommand("copy");
document.body.removeChild(ta);
}
}
document.addEventListener("DOMContentLoaded",function(){recalc();});