Weight Gain Calculator
Calculate the calories and macros you need to gain weight in a healthy, sustainable way.
Your Details
kg
kg
cm
years
Daily Calories Needed
3288
+605 calorie surplus
Protein
108g
Carbs
509g
Fat
91g
📈Weight to Gain
10.0 kg
📅Time to Goal
4.6 months
⚖️Weekly Gain
0.5 kg
🍽️Cal/Meal (${results.mealsPerDay})
658
Weight Gain Tips
- • Eat 5 meals per day + snacks
- • Include calorie-dense foods (nuts, avocados)
- • Drink calories (smoothies, milk)
- • Strength train to build muscle, not just fat
- • Track progress weekly, not daily
Calorie-Dense Foods for Weight Gain
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Peanut Butter | 2 tbsp | 190 | 8g |
| Whole Milk | 1 cup | 150 | 8g |
| Avocado | 1 medium | 320 | 4g |
| Almonds | 1/4 cup | 210 | 7g |
| Olive Oil | 1 tbsp | 120 | 0g |
| Salmon | 6 oz | 350 | 40g |