Weight Gain Calculator

Struggling to gain weight? You’re not alone! A study on weight gain attempts and diet modification efforts among adults in five countries found that weight gain attempts were significantly associated with efforts to consume more calories, especially among males. Another research explored the link between gradual weight gain achieved through a balanced diet and exercise, and long-term health outcomes.

Gaining weight in a healthy manner is an important goal for many individuals who are looking to build muscle, improve their physical appearance, or recover from underweight issues. Our Weight Gain Calculator is designed to provide personalized recommendations to help you achieve your weight gain goals safely and effectively. 

Bulking Calculator
Please fill out the form correctly


Start Date (dd/mm/yyyy)
Goal Weight
ERROR: Goal Weight cannot be lesser than Current Weight.
ERROR: Goal Weight cannot be less than Current Weight.
Calorie Surplus
Custom Calories Input
Please enter the amount of Surplus you wish to be at (in calories). E.g. 500
Please enter the amount of Surplus you wish to be at (in percentage). E.g. 15

Formula (optional)
Note: Choose Lean Mass Formula only if you have a fairly accurate estimation of your current body fat.
Body Fat
Note: Please use our Body Fat Calculator to get a more accurate estimation of your body fat %.

Activity Factor
Exercise Factor

Your Stats:

Your BMR is

calculated Your Basal Metabolic Rate is the number of calories required to keep your body functioning at rest, also known as your metabolism.

Your TDEE is

calculated Your TDEE is the amount of calories you need to consume a day in-order to maintain your current weight while performing your daily and exercise activities.

Surplus Calories

calculated Note: You have entered % as your Custom Surplus Calories.

Daily Calories


No. of days to reach your goal


Target date (dd/mm/yyyy)



Determine your daily macronutrient requirements

Select a preset
(carb % / protein % / fat %)

Note: To use a custom Macro setting, please visit our new and improved Macro Calculator.
Carbohydrates20%89 grams
Protein20%178 grams
Fat20%79 grams

What Is A Weight Gain Calculator?

A weight gain calculator is an online tool designed to estimate the number of calories you need to consume daily to increase your weight. This user-friendly calculator considers various factors like your age, gender, current weight, desired weight, activity level, and metabolic rate to provide personalized calorie recommendations for weight gain.

Benefits of Using Weight Gain Calculator

  • Personalized Guidance: Provide recommendations based on individual factors.
  • Accurate Calorie Requirements: Precise calculation of calorie surplus for weight gain.
  • Efficient Goal Setting: Realistic targets with insights into the timeline for progress.
  • Optimized Macronutrient Distribution: Balanced intake to support muscle growth and recovery.
  • Enhanced Nutritional Awareness: Greater understanding of nutritional needs and food choices.
  • Monitoring Progress: Regular tracking to assess effectiveness and make adjustments.

How To Use A Weight Gain Calculator?

Using a weight gain calculator is straightforward. Here’s a step-by-step guide:

  1. Choose your unit of measurement (Imperial or Metric).
  2. Input your gender and age.
  3. Input your current weight. If you selected Imperial, this should be in pounds (lbs).
  4. Enter your height. For Imperial, this will be in feet and inches (e.g., 5ft 8in).
  5. Start Date: Enter today’s date or the date you plan to start your weight gain journey.
  6. Goal Weight: Input your target weight in pounds (lbs) if using the Imperial system.
  7. Determine Your Calorie Surplus: Choose your desired calorie surplus to determine how much above your maintenance calories you aim to consume daily. Options include:
    • 10% Suggested: A moderate surplus for steady weight gain.
    • 15% Aggressive: A higher surplus for faster weight gain.
    • 20% Reckless: An even higher surplus for rapid weight gain.
    • Custom: Specify a custom percentage if you have a different target in mind.
  8. If you have a fairly accurate estimation of your current body fat, you can choose the Lean Mass formula. Otherwise, stick with the default Total Body Weight formula.
  9. Activity Factor: Select how active you are on a daily basis. Options range from Sedentary (desk job) to Extremely Active (soldier).
  10. Exercise Factor: Choose how often and intensely you exercise. Options range from None (couch potato) to Intense (Rocky Balboa).
  11. Calculate: Once all the information is filled in, click on the CALCULATE button to generate your personalized weight gain plan.

Review Your Stats and Macronutrient Requirements

  • The calculator will display your BMR, TDEE, Surplus Calories, Daily Calorie Requirement, Estimated Number of Days to Reach Your Goal, and your Target Date.
  • It will also show the Macro Calculator section where you can see the recommended daily intake of carbohydrates, proteins, and fats based on a selected preset (e.g., High Carb).

Adjust as Necessary

  • Based on the results, you might want to adjust your calorie surplus or activity levels to better fit your lifestyle or to refine your goals.

Final Note:

  • Remember, these calculations are estimates to guide you on your weight gain journey. It’s important to listen to your body and adjust your diet and exercise plan as needed. Consult with a healthcare provider or a nutritionist to ensure your weight gain plan is healthy and suitable for you.

Healthy Ways To Gain Weight

Gaining weight in a healthy manner is essential for individuals who are underweight or looking to build muscle mass. The key to healthy weight gain is to focus on consuming nutrient-rich foods and engaging in strength training exercises to ensure that the weight gained is primarily muscle rather than fat. Here’s how to do it:

1. Increase Caloric Intake

To gain weight, you need to consume more calories than your body burns in a day. The Dietary Guidelines for Americans suggest that an additional 500-1,000 calories per day may lead to a safe weight gain of about 1-2 pounds per week. However, these extra calories should come from nutritious foods that offer vitamins, minerals, and other beneficial nutrients.

2. Consume Nutrient-Dense Foods

Opt for whole foods that are rich in nutrients. This includes:

  • Proteins: Essential for building and repairing muscles. Sources include lean meats, fish, eggs, dairy products, legumes, and nuts.
  • Complex Carbohydrates: Provide sustained energy. Good sources are whole grains, fruits, and vegetables.
  • Healthy Fats: Important for overall health. Include sources like avocados, olive oil, nuts, and fatty fish in your diet.

3. Strength Training

Combining increased caloric intake with strength training ensures that the weight gained is muscle rather than fat. Resistance exercises like weight lifting stimulate muscle growth when coupled with adequate protein intake. The American College of Sports Medicine recommends at least two days per week of muscle-strengthening activities.

4. Eat More Frequently

For some, consuming large meals can be difficult. Eating five to six smaller meals throughout the day can make it easier to increase calorie intake.

5. Avoid Empty Calories

While it’s tempting to eat high-calorie junk foods to gain weight, these foods can lead to an increase in body fat rather than muscle mass and can also contribute to other health problems. Focus on foods rich in nutrients rather than just calories.

6. Stay Hydrated

Drinking enough water is essential, especially if you are increasing your physical activity. However, try not to drink immediately before meals to prevent feeling too full to eat.

7. Consult a Dietitian

If you’re struggling to gain weight or have specific dietary needs, consulting a registered dietitian can be beneficial. They can create a personalized eating plan tailored to your goals, dietary preferences, and nutritional needs.

Gaining weight healthily requires a balanced approach, focusing on nutritious foods and regular exercise. It’s important to aim for gradual weight gain to ensure that the body adapts properly and maintains overall health. Remember, the quality of the calories and nutrients you consume is just as important as the quantity.


1. I have dietary restrictions due to allergies/intolerances (e.g., gluten, nuts). How can I safely gain weight?

For those with dietary restrictions, focus on safe, nutrient-dense foods that align with your dietary needs. For gluten intolerances, quinoa, rice, and gluten-free oats are excellent sources of complex carbohydrates. For nut allergies, seeds like chia, flaxseed, and hemp seeds can provide healthy fats and proteins. Always consult with a dietitian to tailor a plan to your specific restrictions and nutritional needs.

2. I’m a vegetarian/vegan. What are the best sources of protein for healthy weight gain?

Plant-based diets can support healthy weight gain with proper planning. High-protein vegetarian sources include lentils, chickpeas, tofu, tempeh, and seitan. For vegans, incorporating a variety of protein sources is key to getting all essential amino acids. Additionally, plant-based protein powders can supplement dietary intake if needed.

3. How can I gain weight if I have a high metabolism?

Individuals with high metabolism can focus on increasing their meal frequency and portion sizes gradually. Including calorie-dense foods like nuts, dried fruits, whole-fat dairy products (if not lactose intolerant), and avocados can also help. Strength training can be particularly beneficial by increasing muscle mass and, therefore, your body’s calorie requirements.

4. Can medical conditions affect my ability to gain weight, and how can I address this?

Certain medical conditions, such as thyroid disorders, diabetes, and gastrointestinal issues, can make gaining weight challenging. It’s crucial to work closely with healthcare professionals to manage your condition and create a diet and exercise plan that considers your health needs. A registered dietitian can provide personalized advice.

5. What are some healthy, high-calorie snack ideas for weight gain?

Healthy, high-calorie snacks include nut butter spread on whole-grain toast, a smoothie made with full-fat yogurt and fruit, avocado on crackers, and homemade granola bars. These options offer a balance of good fats, proteins, and carbohydrates for sustained energy and nutrition.

6. I’m an athlete trying to gain muscle mass. How should my approach differ?

Athletes looking to gain muscle mass should focus on consuming enough protein to support muscle repair and growth—typically 1.2 to 2.0 grams of protein per kilogram of body weight per day—and enough carbohydrates to fuel their training. Timing protein intake around workouts can also enhance muscle synthesis. Consulting with a sports dietitian can optimize your eating and training regimen for muscle gain.

7. How can I track my progress in a healthy way?

Beyond monitoring weight, consider tracking body composition changes, strength improvements, and how you feel overall. Using a combination of measurements, such as body circumference measurements and how your clothes fit, can provide a fuller picture of your progress. Remember, gaining weight healthily is a gradual process, and fluctuations are normal.

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