Weight Gain Calculator
Find how many calories to eat each day to gain weight at a steady pace, and how long it takes to reach your goal. Example: a 30-year-old man, 70 in and 170 lb, moderately active, aiming for 185 lb at 0.5 lb a week needs about 2,943 calories a day and 30 weeks.
Show steps
How to use the Weight Gain Calculator
- Enter the values in the fields.
- Press Calculate to see the result with the steps shown.
Formula and method
TDEE = BMR x activity factor, with BMR (Mifflin-St Jeor) = 10 x kg + 6.25 x cm – 5 x age + 5 (men) or – 161 (women). Gain calories = TDEE + 500 x pounds per week.
Calories needed to gain weight
| Weekly gain | Daily surplus |
|---|---|
| 0.25 lb | 125 kcal |
| 0.5 lb | 250 kcal |
| 1 lb | 500 kcal |
| 1.5 lb | 750 kcal |
| 2 lb | 1,000 kcal |
Weight gain nutrition tips
Eat three meals plus two or three snacks, add calorie-dense foods like nuts, olive oil, whole milk and nut butter, and include protein at every meal. Train with weights to build muscle rather than only fat.
How fast is healthy?
Most people gain muscle at no more than about 0.5 to 1% of body weight a month once past beginner stage; faster rates mostly add fat.
Cautions
This calculator gives estimates for education and planning, not medical advice. Check with your doctor before major changes to diet, exercise or medicines, especially if you have a medical condition.
Frequently asked questions
How many calories to gain a pound a week?
About 500 above maintenance.
How much protein when gaining?
About 1.6 to 2.2 g per kg.
Why am I not gaining weight?
Usually not eating enough; see a doctor if unintentional.
How long to gain 10 lb?
About 10 to 20 weeks at 0.5 to 1 lb a week.
Is it all muscle?
No, expect a mix of muscle and fat.
Do I need to lift?
Yes, to direct gain to muscle.
Sources
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