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Cuantas Calorías Debo Consumir Para Subir De Peso Calculadora

Reviewed by Calculator Editorial Team

This calculator helps you determine how many calories you should consume to gain weight in a healthy way. Understanding your calorie needs is the first step in achieving your weight gain goals.

How to use this calculator

To calculate your calorie needs for weight gain:

  1. Enter your current weight in kilograms
  2. Enter your height in centimeters
  3. Enter your age in years
  4. Select your gender
  5. Select your activity level
  6. Click "Calculate" to see your results

The calculator will show you your estimated daily calorie needs for maintenance and the recommended surplus for weight gain.

What is a calorie surplus?

A calorie surplus occurs when you consume more calories than your body burns through daily activities. This creates an energy surplus that your body converts into fat storage, leading to weight gain.

For healthy weight gain, you should aim for a surplus of 250-500 calories per day. This gradual approach helps prevent water retention and muscle gain while ensuring steady fat accumulation.

The formula explained

This calculator uses the Mifflin-St Jeor equation to estimate your Total Daily Energy Expenditure (TDEE), then adds a surplus for weight gain.

For men: TDEE = (10 × weight) + (6.25 × height) - (5 × age) + 5 For women: TDEE = (10 × weight) + (6.25 × height) - (5 × age) - 161 Then multiply by activity factor: Sedentary: ×1.2 Lightly active: ×1.375 Moderately active: ×1.55 Very active: ×1.725 Extremely active: ×1.9

The calculator then adds 250-500 calories to this TDEE to determine your target calorie intake for weight gain.

Worked example

Let's calculate the calorie needs for a 30-year-old woman who weighs 65kg, is 165cm tall, and is moderately active:

  1. Calculate BMR: (10 × 65) + (6.25 × 165) - (5 × 30) - 161 = 1625 + 1031.25 - 150 - 161 = 1345.25 kcal
  2. Apply activity factor: 1345.25 × 1.55 = 2092.7 kcal (maintenance)
  3. Add 300 kcal surplus: 2092.7 + 300 = 2392.7 kcal/day

This woman should consume approximately 2393 calories per day to gain weight at a healthy rate.

Healthy weight gain

Healthy weight gain should be gradual, typically 0.25-0.5kg per week. This rate allows your body to adapt while minimizing muscle gain and water retention.

To achieve this:

  • Track your progress regularly
  • Focus on nutrient-dense foods
  • Stay hydrated
  • Get adequate sleep
  • Monitor your weight weekly

Consult with a healthcare professional or registered dietitian before starting any weight gain program.

Frequently asked questions

How much weight can I gain in a week?
For healthy weight gain, aim for 0.25-0.5kg per week. Faster weight gain can lead to water retention and muscle gain rather than fat.
What foods should I eat to gain weight?
Focus on nutrient-dense foods like nuts, seeds, avocados, whole grains, lean proteins, and healthy fats. Avoid very low-calorie foods that won't provide enough energy.
Is it safe to gain weight quickly?
Quick weight gain can lead to health issues like high blood pressure, heart problems, and gallstones. Gradual weight gain is much safer and more sustainable.
How do I know if I'm gaining muscle or fat?
Track your weight weekly and measure your waist circumference monthly. If you're gaining weight but not muscle strength, you're likely gaining fat.
Should I take supplements to gain weight?
Supplements can help, but they're not necessary. Focus on a balanced diet first. Consult a healthcare professional before starting any supplement regimen.