Weight gain calculator

Want to Gain
Weight gain pace
Daily activity:
Current Weight       =  
Maintain New Weight (after
reaching goal)         =  
Weekly Calories:  =  
№ of week Meet Weight Goal Proteins Carbohydrates Fats
1. 32411945405891
2. 32551953407899
3. 32691961409899
4. 32831970410903
5. 32961978412906
6. 33101986414910
7. 33241994416914
8. 33382003417918
9. 33512011419922

Weight Gain Calculator

    Weight Gain Calculator uses details like sex, height, weight, age, physical activity level, and weight gain pace to calculate your daily weight gain calorie requirement. Weight Gain Calculator is the ideal way to manage weight gain by calculating our calorie intake and manage our diet based on these results.
    Weight Gain calculator answers to the question: ”How many calories do I need to gain weight?” It is necessary to follow the next steps:
  • Enter sex, height (in meters), weight (in kilos), age, and physical activity level. The height value must be in the range [0.5, 2.2]. The weight value must be in the range [15, 220]. The age value must be in the range [0, 105];
  • Enter your desired weight. The value must be positive in the range [20, 250]. This value must be greater than the current weight;
  • Choose how quickly you want to gain weight. In other words, choose your weight gain pace. Choose one of the options: 0.5 kg/per week or 1 kg/per week;
  • Press the ”Calculate” button to make the computation.

What represents the term Weight Gain?

    The term ”weight gain” refers to a rise in body weight. A rise in muscle mass, fat deposits, excess fluids such as water, or other factors may all contribute to this. The weight gain calculator helps us to estimate how many calories we need to eat a day to increase weight.

Which is most common with overweight?

    Our metabolic rates are slow as we age, making it easier for most people to gain (unwanted) weight. Men in their 40s and 50s, as well as women approaching menopause, can gain a lot of weight suddenly if they don’t take care of themselves.
    Many medical conditions make it difficult to gain weight which can lead to unhealthy weight loss in someone who was previously fit. The following are some of the more common causes:
  • Eating Disorders;
  • Hyperthyroidism;
  • Parasites and HIV/AIDS are examples of infections. Tuberculosis and other infectious;
  • Cancer;
  • Diabetes;
  • Celiac disease;
  • Psychotropic Drugs;
  • Depression, tension, and anxiety.
    Also, big life changes have varying effects on different individuals. If your body weight fluctuates dramatically without a change in your calorie intake or exercise routine, you should seek medical advice to ensure you are not suffering from one of the conditions listed above.
    Weight Gain calculator allows us to change the units which are displayed. We can switch between centimeters, meters, kilograms, pounds, etc., according to needs and preferences.

How many calories do I need to gain weight?

    To begin, we must consume more calories than we expend in total energy. This is dependent on a number of factors, including: Basal metabolism is influenced by a variety of factors, including age, gender, height, weight, fat-free mass, and fat mass. The energy required to absorb and digest food, as well as the metabolic reaction to the food consumed. Physical activity that varies from day to day. This is the second-largest component, after basal metabolic rate; and physiological state - development, pregnancy, lactation, and so on. We must add extra calories after we have calculated how many calories burn per day. It is estimated approximately that to gain 1 kg in a week, we will need about 7000 kcal. This means that if we eat an extra 1000 kcal every day, we should gain 1 kg within a week.

    To estimate our weight gain calorie by hand, we need to follow these steps:

1. Calculate the basal metabolic rate (BMR) using the Mifflin-St Jeor formulas:

BMR (kcal/day)men = 10 × weight (kg) + 625 × height (m) − 5 × age (y) + 5

BMR (kcal/day)women = 10 × weight (kg) + 625 × height (m) − 5 × age (y) − 165

BMR is the amount of energy a human body uses when it is at rest. In other words, it’s the amount of energy needed to support bodies vital functions: breathing, blood circulation, controlling body temperature, brain, etc.

2. Calculate the total daily energy expenditure (TDEE) which estimates our total daily energy expenditure, and helps us to find out how many calories we burn every day.
First, choose the index of your physical activity level (PAL) from one of the following:
  • little/no exercise: 1.2;
  • light exercise 1-2 times/week: 1.375;
  • moderate exercise 2-3 times/week: 1.55;
  • hard exercise 4-5 times/week: 1.725;
  • physical job or hard exercise 6-7 times/week: 1.9;
  • professional athlete: 2.4.
Multiply BMR and PAL to determine the total daily energy expenditure, i.e.

TDEE (kcal/day) = BMR × PAL

This is the amount of calories we should eat to maintain your weight.

3. Finally, to calculate our daily weight gain calorie requirement (WG(i)) in the i-th week, depending on the choice 0.5 kg/per week or 1 kg/per week, we use the following formulas:

       – If weight gain pace is 1 kg/per week, then

WGmen(i) = (10 × (weight + i − 1) + 625 × height − 5 × age + 5) × PAL + 1000

WGwomen(i) = (10 × (weight + i − 1) + 625 × height − 5 × age - 161) × PAL + 1000

       – If weight gain pace is 0.5 kg/per week, then

WGmen(i) = (10 × (weight + i − 1 2 ) + 625 × height − 5 × age + 5) × PAL + 500

WGwomen(i) = (10 × (weight + i − 1 2 ) + 625 × height − 5 × age - 161) × PAL + 500

    For many, increasing daily calories by 5 to 10% is sufficient in promoting lean muscle growth. But there may be some differences in calorie needs per person based on starting body composition and level of training. If you are less trained, you may have more success putting on lean mass in a surplus, but could also find that you are able to lose fat and gain muscle at the same time. Suggested daily calorie intake is

  • 45-65% energy from carbohydrates (we use 60% in our calculator):
  • Carbohydrates = 60 100 WG(i)
  • 10-35% energy from proteins (we use 12.5% in our calculator):
  • Proteins = 12.5 100 WG(i)
  • 20-35% energy from fats, (we use 27.5% in our calculator):
  • Fats = 27.5 100 WG(i)