Weight Gain Calculator

Find out exactly how many calories you need to gain weight or build muscle. Get your calorie surplus, macro targets, and see a week-by-week projection toward your goal weight.

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FAQs
How many extra calories do I need to gain 1 pound per week? ›
One pound of body weight is approximately 3,500 calories. To gain 1 lb per week, you need a 500 calorie/day surplus above your TDEE (maintenance calories). For muscle gain specifically, 0.5 lbs/week (250 cal/day surplus) is often recommended to minimize fat gain — this is called a "lean bulk." Gaining faster than 1 lb/week increases the ratio of fat to muscle gained unless you're a beginner lifter or returning from a long break.
How much weight can I realistically gain per month as muscle? ›
Natural muscle gain potential is roughly: Beginner (first year): 1–1.5 lbs/month; Intermediate (2–3 years): 0.5–1 lb/month; Advanced (3+ years): 0.25–0.5 lb/month. Total weight gain will be higher because you'll also gain some fat and glycogen/water. For realistic expectations: even aggressive training with optimal nutrition typically yields 15–25 lbs of muscle in the first year, slowing each subsequent year. Gaining weight faster than this on a clean diet usually means adding fat, not muscle.
What should I eat to gain weight healthily? ›
Focus on calorie-dense whole foods: lean meats, eggs, dairy, legumes, whole grains, nuts, avocados, and olive oil. Aim for 1–1.2g protein per lb of body weight. Don't skip meals — distribute calories across 3–4 meals/day. Healthy weight-gaining foods: oats, brown rice, whole-grain pasta, sweet potatoes, salmon, whole eggs, whole milk, nuts and nut butters, dried fruit, and mass gainer shakes if needed. Resistance training 3–5x/week ensures most weight gained is muscle, not fat.