Weight Gain Calculator
Calculate how many calories you need to gain weight, your recommended macro split, and how long it will take to reach your goal.
Target calories for weight gain
2,806 kcal/day
Recommended macros
| Nutrient | Grams | Calories |
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How to use the Weight Gain Calculator
Enter your age, height, current weight, sex, and activity level, then choose a weekly gain target. The calculator estimates your daily calorie target and macro split. A 0.5 kg/week gain is a sensible starting point for most people.
What is a healthy rate of weight gain?
A healthy pace is about 0.25–0.5 kg (0.5–1 lb) per week for most people. Faster gain usually adds excess fat unless you are new to resistance training. The weight gain calculator helps you set a realistic pace and daily target so you can minimize fat gain while building lean tissue.
Calorie surplus explained
One kilogram of body mass stores roughly 7,700 calories. A 500-calorie daily surplus averages about 0.5 kg per week of gain. Smaller surpluses are cleaner and easier to sustain long-term. The TDEE calculator gives you your baseline, and the calorie surplus calculator (on this page) converts your desired weekly rate into a daily target.
Lean bulk vs dirty bulk
A lean bulk uses a small, controlled surplus to add muscle with minimal fat — the smarter long-term approach. A dirty bulk piles on calories without limits; you gain faster, but most of it is fat you'll have to diet off later. Aim for the lean bulk approach: track your weekly weight, adjust calories if you're gaining faster than 0.5 kg per week, and prioritize protein at the protein calculator.
Best foods for weight gain
- Nuts, seeds, and nut butters for calorie-dense snacks.
- Oats, rice, potatoes, and pasta for carb fueling.
- Red meat, fish, eggs, and dairy for protein and calories.
- Avocados, olive oil, and full-fat dairy for easy extra calories.
How to track progress
Weigh yourself weekly under the same conditions. Use the body fat calculator to confirm you are gaining mostly muscle rather than fat. If your body fat percentage rises too quickly, trim the surplus by 100–200 calories and reassess.
Pairing gain with training
Resistance training turns surplus calories into muscle growth. Combine this plan with the one rep max calculator to program progressive overload, and the protein calculator to hit daily protein targets. For full workout plans, explore the workouts section.
Related guides
How to Gain Weight the Healthy Way
A practical guide to healthy weight gain: calorie surplus, macro splits, best foods, strength training, and how to avoid excess fat.
Maintenance Calories: How to Stay at Your Ideal Weight
Find your maintenance calories and learn how to keep your weight stable over time.
Sources and further reading
These independent, authoritative sources inform the methods used on this page.
Frequently asked questions
How many calories should I eat to gain weight?
Aim for a 250–500 calorie surplus above your maintenance calories. This calculator estimates your daily target based on your chosen weekly gain rate.
How much weight can I gain per week?
A healthy pace is about 0.25–0.5 kg (0.5–1 lb) per week for most people. Faster gain usually adds excess fat unless you are new to resistance training.
What is the best macro split for bulking?
A common starting point is 20–30% protein, 40–60% carbs, and 20–30% fat. High carbs support training performance, while protein preserves muscle.
How do I calculate my weight gain timeline?
Use your desired weekly gain rate to estimate the daily surplus, then this calculator shows how long it will take to reach your goal weight.
Is it possible to gain muscle without gaining fat?
It is possible, especially for beginners, but some fat gain usually accompanies muscle growth. Keep the surplus small, train with resistance, and eat enough protein.
What foods are best for healthy weight gain?
Focus on calorie-dense whole foods: nuts, seeds, avocados, olive oil, oats, dairy, red meat, and complex carbs. Use the <a href='/macro-calculator/'>macro calculator</a> to balance protein and carbs.
How long does it take to gain 10 pounds?
At a 500-calorie daily surplus, gaining 4.5 kg (10 lb) takes roughly 10–12 weeks for most people. Genetics, training, and starting body composition all affect the timeline.
Should I use a weight gain calculator?
Yes. A weight gain calculator removes guesswork by matching your surplus, activity, and goal weight. Use it to set a daily calorie target and track progress week to week.