Weight Gain Calculator

Weight gain is a common goal for many individuals, whether they aim to build muscle or enhance their overall health. However, determining the optimal calorie intake for weight gain can be challenging.

Our weight gain calculator eliminates the guesswork by providing accurate calorie intake recommendations tailored to your goals and body profile.

Whether you're a male or female looking to achieve your desired weight, our calculator offers personalized insights to help you reach your goals effectively.

1. How does the weight gain calculator work?

Our calculator uses the Mifflin-St. Jeor equation to calculate your Basal Metabolic Rate (BMR) based on your gender, age, height, and weight. It then adjusts this value based on your activity level to determine your Total Daily Energy Expenditure (TDEE). Finally, it calculates the surplus calories needed to gain weight based on your goal weight and timeframe.

Here's an example of how the weight gain calculator works for both male and female:

Let's say we have a 25-year-old male who is 6 feet tall, weighs 150 pounds, and wants to gain 10 pounds in the next 30 days. He is moderately active, exercising 3-5 days a week.

Calculate BMR (Basal Metabolic Rate):

BMR = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) + 5 (for males)

BMR = 10 * 68.18 + 6.25 * (182.88) - 5 * 25 + 5

BMR ≈ 1662.65 kcal/day

Calculate TDEE (Total Daily Energy Expenditure):

TDEE = BMR * Activity Level

TDEE ≈ 1662.65 * 1.55 ≈ 2577.47 kcal/day

Calculate Daily Calorie Target for Weight Gain:

To gain weight, he needs a surplus of calories. Assuming a pound of body weight is equivalent to about 3500 calories, and he wants to gain 10 pounds in 30 days:

Weekly weight gain = 10 pounds / 4 weeks ≈ 2.5 pounds per week

Surplus calories per day = 2.5 pounds * 3500 calories/pound / 7 days ≈ 1250 calories/day

Daily calorie target = TDEE + surplus calories per day

Daily calorie target ≈ 2577.47 + 1250 ≈ 3827.47 kcal/day

So, our example male would need to consume approximately 3827.47 calories per day to gain 10 pounds in 30 days. The calculation for a female would be similar, with slight adjustments for the BMR formula and potentially different activity levels.

2. Is the weight gain calculator accurate?

While our calculator provides a close estimate, individual calorie needs may vary. It's always best to consult with a healthcare professional or nutritionist for personalized advice.

3. Can I use the weight gain calculator to lose weight?

No, our calculator is designed to determine calorie intake for weight gain. For weight loss calculations, you may use a different calculator that focuses on calorie deficit.

4. How often should I update my information in the calculator?

We recommend updating your information every few weeks to ensure that your calorie target remains accurate as your weight changes.