Weight Gain Calculator
Calculate how many calories you need to eat daily to gain weight. See your calorie surplus, macro targets, and estimated timeline.
π Weight Gain Calculator
Weight Gain Plan
Daily Calories2,891 kcal
Surplus+500 kcal/day
To Gain10.0 kg
Est. Timeline22 weeks
Suggested Macros
Protein140 g
Carbs402 g
Fat80 g
π‘ How Weight Gain Is Calculated
Weight gain requires a calorie surplus β eating more than your TDEE. To gain 0.5 kg per week, eat ~500 kcal above TDEE daily (1 kg of body weight β 7,700 kcal). This calculator uses a 500 kcal surplus for steady, sustainable gain.
For lean weight gain (minimizing fat): aim for 0.25-0.5 kg/week, keep protein high (2g/kg of goal weight), and combine with progressive resistance training. Without strength training, excess calories are more likely stored as fat.
60 kg male, TDEE 2,200, goal 70 kg: eat 2,700 kcal/day. 10 kg to gain β 22 weeks at +500 kcal/day.