Calorías Para Subir De Peso Calculadora

Use this calculator to determine the appropriate calorie intake needed to gain weight in a healthy manner. This tool helps you calculate your daily caloric needs based on your current weight, height, age, activity level, and desired weight gain rate.

How to Use This Calculator

To use this calculator effectively:

Enter your current weight in kilograms
Enter your height in centimeters
Enter your age in years
Select your gender
Choose your activity level from the dropdown
Enter your target weight gain rate (grams per week)
Click "Calculate" to see your recommended daily calorie intake

For accurate results, ensure all measurements are precise. The calculator uses standard formulas for calorie needs and weight gain calculations.

Formula Used

The calculator uses the following formulas to determine your calorie needs:

Basal Metabolic Rate (BMR):

For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)

For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)

Total Daily Energy Expenditure (TDEE):

TDEE = BMR × Activity Factor

Activity factors: Sedentary (1.2), Lightly active (1.375), Moderately active (1.55), Very active (1.725), Extremely active (1.9)

Calories for Weight Gain:

Calories needed = TDEE + (target weight gain in grams/week × 7 × 7)

Interpreting Results

The calculator provides your recommended daily calorie intake to support healthy weight gain. Here's what the results mean:

Calories needed: This is the total number of calories you should consume daily to gain weight at your target rate
Macronutrient distribution: The calculator suggests a balanced macronutrient ratio (40% protein, 30% fat, 30% carbohydrates) to support muscle growth and overall health
Meal planning: Distribute your daily calories across 4-6 meals to maintain energy levels and support muscle recovery

Remember that weight gain should be gradual (0.25-0.5 kg per week) to avoid health risks. Consult with a healthcare professional before starting any weight gain program.

Worked Example

Let's calculate the calories needed for a 30-year-old woman who is 165 cm tall, weighs 60 kg, is moderately active, and wants to gain 0.5 kg per week.

Calculate BMR: 447.593 + (9.247 × 60) + (3.098 × 165) - (4.330 × 30) = 1,400 kcal
Calculate TDEE: 1,400 × 1.55 = 2,170 kcal
Calculate calories for weight gain: 2,170 + (500 × 7 × 7) = 2,170 + 24,500 = 26,670 kcal

This woman should consume approximately 26,670 calories per day to gain 0.5 kg per week.

Frequently Asked Questions

How accurate is this calculator?

The calculator provides estimates based on standard formulas. For precise results, consider consulting with a nutritionist or dietitian.

How long does it take to see results?

Visible weight gain typically occurs after 2-4 weeks of consistent calorie intake above maintenance levels.

What foods should I eat to gain weight?

Focus on nutrient-dense foods like nuts, seeds, avocados, whole grains, lean proteins, and healthy fats.

Is it safe to gain weight quickly?

Rapid weight gain (more than 0.5 kg per week) can lead to health issues. Gradual weight gain is recommended.