Calorie Surplus Calculator for Healthy Weight Gain
Enter your details and choose a gain pace to see your daily calorie target and how much you could gain in a month.
- Nothing you type is stored
- Free
- No signup
Daily calorie target
2,500kcal/day
- Maintenance (TDEE)
- 2,220 kcal/day
- Daily surplus
- 280 kcal/day
- Gain per month (about)
- 1.1 kg
An estimate for general information, not medical advice.
Pair the surplus with strength training 2–3 times a week and enough protein.
How to use
- Enter sex, age, height, weight and activity.
- Choose 0.25 or 0.5 kg a week.
- Read your daily target and monthly gain.
Good to know
Daily surplus = weekly gain × 7,700 kcal ÷ 7: about 275 kcal for 0.25 kg a week and 550 kcal for 0.5 kg. Target = maintenance (Mifflin-St Jeor × activity) + surplus.
A slow pace with strength training helps more of the gain be muscle rather than fat. 7,700 kcal per kg describes fat; muscle gain needs fewer calories but cannot be forced faster with more food.
Easy additions in an Indian diet: an extra roti or bowl of rice, a glass of milk, a handful of peanuts or chana, curd, paneer or eggs. If you are underweight without trying, see a doctor to rule out a medical cause.
Questions
How many extra calories do I need to gain weight?
About 250–500 kcal a day above maintenance for 0.25–0.5 kg a week.
How fast should I gain weight?
0.25–0.5 kg a week. Faster gain is mostly fat.
Will I gain only muscle?
No. Expect a mix. Strength training and enough protein improve the share of muscle.
I eat a lot but cannot gain. Why?
Many people overestimate how much they eat, or move more than they think. Track for a week. Unexplained weight loss needs a doctor.
Is my data stored?
No. Everything is calculated on your device.