Weight Gain Calculator
Estimate how many weeks it will take to reach your target weight, along with a suggested daily calorie intake.
Your Weight Gain Plan
To go from 82kg to 87kg, you need to gain 5.0 kg.
Suggested daily calorie intake: 3,111 kcal/day
Estimated weekly gain: 0.32 kg/week
Estimated time to reach your target weight: 15.7 weeks
About This Tool
Gaining weight in a controlled and sustainable way requires an understanding of your daily calorie needs and how they relate to your goals. This weight gain calculator uses your sex, age, height, current weight, and activity level to estimate your Total Daily Energy Expenditure (TDEE). From there, it applies a healthy calorie surplus to determine how quickly you can expect to gain weight.Because one kilogram of body mass is roughly equivalent to 7700 calories, the tool can estimate your weekly rate of gain and the number of weeks needed to reach your target weight. This provides a practical roadmap for planning meals, training, and progress tracking.
To use the weight gain calculator, enter your personal details and select your activity level. The tool uses the Mifflin–St Jeor equation to estimate your Basal Metabolic Rate (BMR), then multiplies it by an activity factor to determine your TDEE. A calorie surplus is then applied based on your activity level, reflecting how much additional energy your body can typically use for building mass.
The result is an estimate of your weekly weight gain and the total number of weeks required to reach your target. While this tool provides a helpful guideline, individual results vary based on genetics, training intensity, and nutrition quality.
Remember, you should always seek professional advice before making significant changes to your diet or exercise level, especially if you have known health issues.