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Calories to Put on Weight Calculator

Reviewed by Calculator Editorial Team

Use this calculator to determine how many calories you need to consume to gain weight. Weight gain requires a calorie surplus, meaning you consume more calories than your body burns. This calculator helps you calculate your daily calorie needs for weight gain based on your current weight, height, age, gender, and activity level.

How to Use This Calculator

To use the calories to put on weight calculator:

  1. Enter your current weight in pounds or kilograms.
  2. Enter your height in inches or centimeters.
  3. Enter your age in years.
  4. Select your gender (male or female).
  5. Select your activity level (sedentary, lightly active, moderately active, very active, or extra active).
  6. Enter your target weight gain rate in pounds per week or kilograms per week.
  7. Click the "Calculate" button to see your recommended daily calorie intake for weight gain.

The calculator will display your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and the calories needed to achieve your weight gain goal.

Formula Used

The calories to put on weight calculator uses the following formulas:

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 Multiplier

Activity multipliers:

  • Sedentary: 1.2
  • Lightly active: 1.375
  • Moderately active: 1.55
  • Very active: 1.725
  • Extra active: 1.9

Calories for Weight Gain

Calories for weight gain = TDEE + (3500 × weight gain rate in kg/week)

The calculator assumes a weight gain rate of 0.5 kg/week (1 lb/week) if no target is specified.

Worked Example

Let's calculate the calories needed for a 30-year-old woman who weighs 150 pounds (68 kg), is 5'5" (165 cm) tall, is moderately active, and wants to gain 1 pound (0.45 kg) per week.

  1. Convert weight to kg: 150 lbs × 0.453592 = 68.0388 kg
  2. Convert height to cm: 5'5" = 65 inches × 2.54 = 165.1 cm
  3. Calculate BMR: 447.593 + (9.247 × 68.0388) + (3.098 × 165.1) - (4.330 × 30) = 1,450.5 kcal/day
  4. Calculate TDEE: 1,450.5 × 1.55 = 2,253.2 kcal/day
  5. Calculate calories for weight gain: 2,253.2 + (3,500 × 0.45) = 2,253.2 + 1,575 = 3,828.2 kcal/day

This woman should consume approximately 3,828 calories per day to gain 1 pound per week.

Interpreting Results

The calculator provides three key numbers:

  • BMR: Your estimated daily calorie burn at complete rest.
  • TDEE: Your estimated daily calorie burn including activity level.
  • Calories for Weight Gain: The calories you need to consume daily to achieve your weight gain goal.

For safe and sustainable weight gain, aim for 0.25 to 1 pound per week. Faster weight gain may lead to water retention and muscle gain rather than fat gain.

After calculating your target calories, you should:

  1. Track your food intake to ensure you're consuming enough calories.
  2. Include a variety of nutrient-dense foods in your diet.
  3. Strength train regularly to build muscle.
  4. Stay hydrated and get adequate sleep.
  5. Monitor your progress and adjust your calorie intake as needed.

FAQ

How much weight can I safely gain per week?
For safe and sustainable weight gain, aim for 0.25 to 1 pound per week. Faster weight gain may lead to water retention and muscle gain rather than fat gain.
What foods should I eat to gain weight?
Focus on nutrient-dense foods like nuts, seeds, avocados, whole grains, lean proteins, and healthy fats. Include calorie-dense foods like cheese, peanut butter, dried fruit, and whole milk.
How often should I weigh myself to track progress?
Weigh yourself weekly, preferably at the same time each week. Fluctuations in weight can occur due to water retention, so focus on measuring progress over time rather than daily changes.
Can I use this calculator for muscle gain?
Yes, this calculator can help you determine your calorie needs for muscle gain. However, you may need to adjust your protein intake and strength training program to maximize muscle growth.
What if I'm not gaining weight despite eating more calories?
If you're not gaining weight, check your calorie intake with a food diary or app. Ensure you're consuming enough protein and strength training regularly. You may need to increase your calorie intake further.