Healthy Weight Gain Calculator
Calculate the calorie surplus needed for a healthy rate of weight gain.
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Plan for Healthy Weight and Muscle Gain
Our Healthy Weight Gain Calculator helps you determine the optimal calorie surplus needed to gain weight at a sustainable pace, focusing on building lean mass.
What is a Weight Gain Calculator?
A Healthy Weight Gain Calculator is a nutritional tool that estimates the daily calorie intake required to gain weight in a steady and healthy manner. It calculates your maintenance calories (TDEE) and then adds a specific surplus to promote weight gain, typically geared towards building lean muscle mass rather than just fat.
How It Works: Calculating a Caloric Surplus
The calculator uses a two-step process:
1. Maintenance Calories (TDEE) = BMR × Activity Multiplier
2. Target Calories = TDEE + Caloric Surplus (e.g., 300-500 calories)
A surplus of 300-500 calories per day is generally recommended for lean muscle gain with minimal fat gain.
Frequently Asked Questions
How many calories should I eat to gain weight?
To gain weight, you need to be in a consistent caloric surplus. A good starting point is to consume 300-500 calories more than your Total Daily Energy Expenditure (TDEE). This will typically lead to a healthy weight gain of about 0.5-1 pound per week. Our calculator helps you find this target.
What should I eat to gain weight?
To gain weight healthily, focus on calorie-dense and nutrient-dense foods. This includes lean proteins (chicken, fish, eggs), complex carbohydrates (oats, brown rice, sweet potatoes), and healthy fats (avocado, nuts, olive oil). It's not just about eating more, but eating more of the right things.
How much protein do I need to gain muscle?
For muscle gain, it's recommended to consume about 1.6 to 2.2 grams of protein per kilogram of body weight. This ensures your body has enough amino acids to repair and build new muscle tissue after resistance training.
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