Weight Gain Calculator

Your details

Used in the Mifflin-St Jeor BMR formula (men have a +5 kcal constant, women -161 kcal).
Used to calculate your basal metabolic rate. Valid for ages 15 to 80.
years
Your standing height without shoes.
cm
Your current bodyweight, ideally measured in the morning before eating.
kg
The bodyweight you want to reach. Must be higher than your current weight.
kg
Be honest: overestimating your activity level is the most common reason people undereat and stall progress.
Lean bulk minimises fat gain but is slower. Aggressive gain builds mass faster but includes more fat. Moderate is the best starting point for most people.
Daily Calorie GoalLong-term goal
2,867kcal/day

Total calories to eat each day to gain weight at your chosen pace

Maintenance Calories (TDEE)2,517kcal/day
Daily Calorie Surplus350kcal/day
Projected Weekly Gain0.32
Weeks to Goal31.4weeks
Protein Target117g/day
Carbohydrate Target421g/day
Fat Target80g/day
Protein (g/day)117
Carbs (g/day)421
Fat (g/day)80

Eat 2867 kcal/day (350 kcal above maintenance) to gain weight on a moderate gain plan.

  • At this pace you will gain about 0.32 kg per week, which is a balanced rate that supports muscle growth without excessive fat accumulation.
  • You should reach your target weight in roughly 31 weeks (about 7.3 months) if you hit your daily calorie target consistently.
  • Aim for at least 117 g of protein per day (1.8 g per kg of bodyweight) to help direct the extra calories into muscle rather than fat.
  • Re-check your numbers every 2 to 4 weeks. As your weight increases, your TDEE rises too, so you may need to increase your calorie intake to stay on track.

Next stepTrack your actual weekly weigh-ins (same time, same conditions) and compare them to the projection. If you are gaining faster than planned, trim 50 to 100 kcal/day; if slower, add that amount.

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