Put on Weight Calculator

Use this put on weight calculator to determine a healthy weight gain goal based on your current weight, height, and activity level. The calculator provides personalized recommendations for safe and sustainable weight gain.

How to Use This Calculator

To use the put on weight calculator:

Enter your current weight in pounds or kilograms
Enter your height in feet/inches or centimeters
Select your gender
Enter your age
Select your activity level (sedentary, lightly active, moderately active, very active, or extra active)
Click "Calculate" to see your recommended weight gain

The calculator will display your current BMI, recommended daily calorie intake, and suggested weight gain range based on your inputs.

How Weight Gain Is Calculated

The put on weight calculator uses the following formulas to determine your weight gain needs:

BMI = (Weight in kg) / (Height in meters)² BMR (Basal Metabolic Rate) = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5 (for men) or BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) - 161 (for women) TDEE (Total Daily Energy Expenditure) = BMR × activity multiplier Recommended weight gain = (TDEE × 0.15) / 7 (15% surplus for moderate gain)

The calculator uses these formulas to calculate:

Your current Body Mass Index (BMI)
Your Basal Metabolic Rate (BMR)
Your Total Daily Energy Expenditure (TDEE) based on activity level
A recommended daily calorie surplus for weight gain
A suggested weight gain range based on your inputs

Note: These calculations provide general guidance. Individual results may vary based on factors like genetics, metabolism, and overall health.

Example Calculation

Let's look at an example calculation for a 30-year-old woman who weighs 130 pounds (59 kg), is 5'4" (163 cm) tall, and is moderately active:

Convert weight to kg: 130 lbs × 0.4536 = 59 kg
Calculate BMI: 59 ÷ (1.63)² = 22.4 (Normal weight)
Calculate BMR: 10 × 59 + 6.25 × 163 - 5 × 30 - 161 = 1,344 calories
Calculate TDEE: 1,344 × 1.55 (moderately active) = 2,095 calories
Calculate recommended weight gain: (2,095 × 0.15) ÷ 7 = 0.44 lbs (0.2 kg) per week

Based on these calculations, this woman should aim for a moderate weight gain of about 0.44 pounds per week to achieve healthy results.

Frequently Asked Questions

How much weight can I safely gain per week?

For most people, a safe weight gain rate is 0.5 to 1 pound (0.2 to 0.5 kg) per week. Faster weight gain can lead to health risks and muscle gain rather than fat gain.

What's a healthy BMI range for weight gain?

A healthy BMI range is typically 18.5 to 24.9. If your BMI is below 18.5, you may need to focus on building muscle mass first before gaining weight.

How long does it take to put on weight?

The time it takes to gain weight depends on your starting point and how much you're gaining each week. A 10-pound weight gain at 0.5 pounds per week would take about 20 weeks.

Should I gain muscle or fat first?

For most people, building muscle mass first is healthier than focusing solely on fat gain. Strength training combined with a calorie surplus is often the most effective approach.

Disclaimer: This calculator provides general guidance. Individual results may vary. Always consult with a healthcare professional before making significant changes to your diet or exercise routine.