Supporting calculator

Weight Gain Calorie Calculator

Estimate a steady calorie surplus for gradual weight gain. Pick your pace below and see the daily target, plus the weekly and monthly gain that surplus should produce.

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Calculate your weight gain calories

Estimates maintenance calories, then adds the surplus you choose and projects how fast that surplus should move the scale. For adults.

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Height
Weight

Weekly gain assumes roughly 7,700 kcal per kg (about 3,500 kcal per lb). Real rates vary with training, sleep, and how much of the gain is lean mass.

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How many calories should I eat to gain weight?

Gradual weight gain usually starts with maintenance calories, then adds a small surplus. A common starting point is about 250 to 500 calories above maintenance per day.

That surplus is meant to be boring and repeatable. Large jumps can make the scale move faster, but they often add more body fat than needed and make digestion, appetite, and consistency harder.

Simple weight gain calorie formula

  • Estimate maintenance calories with the calculator above.
  • Add about 250 kcal/day for slower gain.
  • Add about 500 kcal/day for faster gain.
  • Track your average intake and body weight for two to four weeks.
  • Adjust gently if progress is too fast, too slow, or uncomfortable.

What to track after the number

Calories matter, but protein, meal consistency, and training matter too. Coach Ivy helps you snap meals, estimate calories and macros, track protein, and keep going with a cute AI coach.

Frequently asked questions

How many calories should I eat to gain weight?

Start from your estimated maintenance calories and add a surplus. About 250 kcal per day supports leaner, slower gain; 400 to 500 kcal per day is a common standard pace.

How fast should I gain weight?

Roughly 0.25 to 0.5 kg (0.5 to 1 lb) per week suits most people. Faster gain tends to add more body fat than needed without speeding up muscle growth.

How much protein do I need to gain weight?

Around 1.6 to 2.2 g per kg of body weight per day is a common range when gaining, paired with resistance training.

Why am I not gaining weight in a surplus?

The most common reason is that the surplus is smaller than it appears. Intake varies day to day and is easy to underestimate, so track an average across a full week before changing the target.