Weight Gain Calculator
Calculate calories needed for healthy weight gain and muscle building goals
Calculate Your Weight Gain Plan
Weight Gain Plan Results
Current Weight Status
Normal weight
BMI: 22.9
Weight to Gain
5.0 kg (11.0 lbs)
Target BMI: 24.5
Daily Macronutrient Targets
Calorie Breakdown
Health Recommendations
BMI Categories
Healthy Weight Gain Tips
Weight Gain Facts
1 kg = ~7000 calories of energy
Healthy weight gain is 0.5-1 kg per week
Protein needs increase to 1.6-2.2g per kg
Combine diet with resistance training
Understanding Healthy Weight Gain
Why Gain Weight?
While weight loss often gets more attention, healthy weight gain is equally important for those who are underweight or looking to build muscle mass. Being underweight can lead to various health issues including weakened immunity, osteoporosis, and fertility problems.
The Science
- •7000 calories surplus ≈ 1 kg weight gain
- •Calorie surplus should come from quality sources
- •Combine with strength training for muscle gain
- •Gradual approach prevents excess fat accumulation
Best Foods for Weight Gain
Protein Sources
Lean meats, fish, eggs, dairy, legumes, protein powder
Healthy Fats
Avocados, nuts, seeds, olive oil, fatty fish
Complex Carbs
Whole grains, oats, quinoa, sweet potatoes
Pro Tips
- • Drink calories (smoothies, milk, juices)
- • Add healthy fats to meals
- • Eat frequently throughout the day
- • Focus on nutrient-dense options
⚠️ Medical Disclaimer
This calculator provides general guidance for healthy weight gain and should not replace professional medical advice. Individual needs may vary based on health conditions, metabolism, and other factors. Consult with a healthcare provider or registered dietitian before starting any weight gain program, especially if you have a history of eating disorders, medical conditions, or are taking medications. Rapid weight gain may increase health risks - aim for gradual, sustainable progress.