Weight Gain Calorie Calculator
Your Personalised Weight Gain Plan
Macronutrient Recommendations:
Expected Timeline: Based on your selected goal, you should expect to gain approximately per week when following this calorie target consistently.
How to Gain Weight Safely
Healthy weight gain requires a structured approach that combines proper nutrition with resistance training. The key is creating a controlled calorie surplus whilst focusing on nutrient-dense foods that support muscle growth rather than just fat accumulation.
Consume 5-6 smaller meals throughout the day rather than 3 large ones. This makes it easier to achieve your calorie targets without feeling overly full.
Focus on nuts, avocados, dried fruits, whole grains, and healthy oils. These provide substantial calories in smaller portions.
Aim for 1.6-2.2g of protein per kg of body weight daily to support muscle growth and recovery from resistance training.
Combine your calorie surplus with regular resistance training 3-4 times per week to maximise muscle growth rather than fat gain.
The Science Behind Weight Gain
Weight gain occurs when you consume more calories than your body burns. This calculator uses the Mifflin-St Jeor equation, recognised as the most accurate method for estimating Basal Metabolic Rate (BMR). Your BMR represents the calories your body needs at rest for basic functions.
Your Total Daily Energy Expenditure (TDEE) accounts for all activities, from basic bodily functions to exercise. To gain weight, you need to eat above your TDEE. Research suggests that approximately 7,000 calories equal 1kg of body weight, though this varies based on body composition changes.
The NHS recommends adding 300-500 extra calories daily for healthy weight gain. This calculator provides personalised recommendations based on your individual characteristics and goals.
Frequently Asked Questions
Healthy weight gain typically ranges from 0.25-0.75kg per week. Faster gains often result in excess fat rather than muscle. Consistency with your calorie targets and resistance training is more important than speed.
Individual metabolisms vary. If you’re not gaining weight after 2-3 weeks of consistent eating, increase your daily intake by 200-300 calories and monitor progress for another fortnight.
Maintain consistent calorie intake on both training and rest days. Your body continues building muscle and recovering on rest days, requiring sustained energy and nutrients.
Yes, but most weight gained will be fat rather than muscle. Resistance training helps ensure that weight gain comes primarily from lean muscle mass, improving body composition and health.
Whole foods should be your priority. Protein powder can help meet protein targets, and creatine may support training performance, but supplements cannot replace a proper diet.
Sample High-Calorie Foods
Incorporating these nutrient-dense, calorie-rich foods can help you reach your daily targets:
Almonds: 174 calories
Walnuts: 196 calories
Pumpkin seeds: 158 calories
Avocado (1 medium): 320 calories
Olive oil (1 tbsp): 119 calories
Nut butter (2 tbsp): 180-200 calories
Salmon (100g): 208 calories
Greek yoghurt (200g): 200 calories
Eggs (2 large): 140 calories
Quinoa (100g cooked): 120 calories
Oats (50g dry): 185 calories
Sweet potato (200g): 180 calories