Weight Gain Calculator

By Joanna Michałowska, PhD candidate
Last updated: Oct 01, 2020

The weight gain calculator helps you to estimate how many calories you need to eat to increase your weight. In the article below, you will find an explanation of how calorie calculator for weight gain works and practical tips on how to gain weight. Interested? Let's answer the question "How many calories do I need to gain weight?"!

Are you currently pregnant and looking for a tool that estimates how much weight you should gain? Be sure to check out our pregnancy weight gain calculator!

Weight gain calculator - how it works?

Let's explain how the weight gain calculator works so you can answer the question "How many calories do I need to gain weight?".

  1. Enter some details about yourself: sex, height, weight, age, and physical activity level.
  2. Enter your target weight.
  3. Choose your weight gain pace.

That's all! The calorie calculator for weight gain will do all the math for you! After entering the information mentioned above, you will find out how many calories you need to maintain your current weight and therefore the minimum amount of calories you need to gain weight.

Moreover, the graphs below the calculator will show you how your calorie intake should change week by week and how your weight will increase weekly.

Risks associated with being underweight

It's well established that too high a body mass index is associated with an increased risk of some diseases, including cardiovascular disease and diabetes, but is being underweight dangerous too?

Actually, it is! There are several risks associated with being underweight:

  • Malnutrition;
  • Vitamin deficiencies;
  • Osteoporosis;
  • Decreased immune function;
  • Decreased fertility; and
  • Increased risk for complications from surgery.

How to gain weight?

The answer to this question may seem pretty simple - you need to eat more calories than you burn. But this is easier said than done. If your total daily energy expenditure (TDEE) is high, it might be difficult to consume as many calories as you need. This may be the case if you are, for example, vigorously running, swimming,cycling, or training some other sports.

Here are some tips to make sure that you are consuming enough micro and macronutrients:

  • Don't skip main meals;
  • Try to include healthy, energy-dense snacks in your meal plan (e.g., nuts; oat bars);
  • Get some extra calories into your meals by adding toppings like seeds, nuts, healthy dressings, etc.;
  • If drinks decrease your appetite, don't consume them with your meal; and
  • Try to estimate how many calories you eat.

How many calories do I need to gain weight?

First of all, you need to consume more calories than your total energy expenditure. TDEE depends on many different factors, including:

  • Basal metabolism, which depends on many factors itself, including: age, sex, height, weight, fat free mass, and fat mass;
  • The metabolic response to the food eaten, which is the energy needed to ingest and digest food;
  • Physical activity, which can vary every day. After BMR, this is the second-largest component of TDEE; and
  • Physiological state - growth, pregnancy, lactation, etc.

Once you know how many calories you burn every day, you need to add excess calories. It is estimated that you need approximately 7000 kcal to gain 1 kg or 2 lbs in a week. This means that if you will eat an extra 1000 kcal every day, you should gain 1 kg (2 lbs) within a week.

Have you already had a look at the calorie calculator for weight gain? It estimates your individual daily energy expenditure so you'll know how much calories you need per day to gain weight. If not, just give it a try!

Joanna Michałowska, PhD candidate
Personal details
Activity level
Light exercise 1-2 times/week
Target weight
Weight gain pace
Normal 0.5 kg (1.1 lb) / week
Calories to maintain weight
😋 This is the amount of calories you should eat to maintain your weight. Check the calorie intake graph below to see your recommended daily energy consumption for weight gain.
Display graphs
Calorie intake
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