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 parent calculator.
- 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.