Goal below current weight?
Use Weight Loss Calculator instead.
Weight Gain Calculator
Plan daily calories and timeline to reach a higher goal weight.
Plan weight gain
Enter stats, activity, goal weight, and weeks to get there.
About this calculator
How to use Weight Gain Calculator, plus the formulas and logic behind the results.
Tool description
Healthy gain usually pairs a modest calorie surplus with resistance training so more of the gain is lean tissue rather than fat alone.
How to use
- Enter current measurements and activity.
- Set a realistic goal weight and timeline.
- Review suggested daily calories and surplus.
- Prioritize protein and strength training alongside the surplus.
Formulas & reference
TDEE = BMR × activitySurplus = (kg to gain × 7700) ÷ (7 × weeks)Target = TDEE + surplus
Gain pace
- ~0.25 kg/week — lean bulk
- ~0.5 kg/week — moderate bulk
- Pair surplus with progressive overload training
Calculation logic
Weight to gain is spread over your timeline using 7700 kcal/kg, added to TDEE as a daily surplus.
Gaining faster than ~0.25–0.5 kg/week often adds more fat. Extend timeline for leaner gains.
Weight Gain Calculator FAQ
Common questions about this calculator and how to use the results.
7700 kcal per kg?
Common energy-density estimate for weight change planning.
Hard gainer?
If scale won't move, add 200–300 kcal after 2 weeks at target.
Only fat gain?
Without training, surplus mostly adds fat—lift weights and eat enough protein.
Activity level?
Pick typical weeks; eating more on training days is fine if weekly average matches.
Medical underweight?
Seek clinician guidance for unintended weight loss or eating disorders.