Calorie Calculator for Weight Gain
Gaining weight — specifically lean muscle mass — requires eating more calories than you burn, consistently. But 'eat more' is vague advice. This calorie calculator for weight gain gives you a concrete daily calorie target above your maintenance level, with surplus size matched to your training experience: beginners benefit from a larger surplus (300–500 kcal) because they can build muscle faster, while intermediate and advanced lifters do better with a modest surplus (200–300 kcal) to minimise unwanted fat gain. The calculator also shows your recommended weekly weigh-in target so you can track whether your surplus is in the right range.
Your Details
Example Use Cases
An 70 kg beginner lifter with a TDEE of 2,400 kcal should eat ~2,800 kcal/day for a 400 kcal surplus, targeting about 0.4 kg bodyweight gain per week.
An 85 kg intermediate lifter with a TDEE of 2,800 kcal should eat ~3,050 kcal/day for a 250 kcal surplus, targeting about 0.25 kg/week.
How to Interpret Your Results
If you gain more than 0.5 kg/week, your surplus is probably too large and you're adding unnecessary fat. If you gain nothing after 2 weeks, increase by 100–200 kcal. Weight gain should be paired with progressive resistance training for the best muscle-to-fat ratio.
Frequently Asked Questions
Methodology & Limitations
Formulas Used
Uses the **Mifflin-St Jeor** equation to estimate BMR, then multiplies by a physical activity level factor. Weight-loss targets use a 500 kcal/day deficit (~0.45 kg/week); weight-gain targets use a 300 kcal/day surplus.
Page-Specific Notes
Surplus tiers: conservative (+200 kcal), moderate (+350 kcal), aggressive (+500 kcal). Recommended weekly gain rate is shown alongside each tier.
Limitations
Individual metabolism varies. These estimates should be treated as a starting point. Track your weight for 2–4 weeks and adjust intake by 100–200 kcal as needed.
Sources & Citations
- Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990;51(2):241-247.
- Hall KD, et al. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011;378(9793):826-837.
Medical Disclaimer: This calculator provides estimates based on published formulas and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before making changes to your diet or exercise routine.
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