Weight Gain Calculator: Time and Calories to Reach Your Goal
Enter your details, goal weight and pace to see your goal date and how many calories to eat now and later.
- Nothing you type is stored
- Free
- No signup
You could reach your goal by
Wed, 21 Apr 2027
Goal in healthy range- Time needed
- 24 weeks
- Weight to gain
- 6 kg
- Daily calories now
- 2,250 kcal/day
- Daily calories near the goal
- 2,330 kcal/day
An estimate for general information, not medical advice.
Pair the extra food with strength training 2–3 times a week so more of the gain is muscle.
How to use
- Enter sex, age, height, weight and activity.
- Enter your goal weight and choose a pace.
- Read the goal date and daily calories.
Good to know
Weeks = weight to gain ÷ weekly pace. Daily calories = maintenance (Mifflin-St Jeor × activity) + surplus (pace × 7,700 ÷ 7). Because maintenance rises as you gain, the target near your goal is higher than at the start.
The badge checks your goal against the Indian healthy BMI range (up to 22.9). A goal above it is shown with a caution: extra weight beyond that is mostly fat unless you are training hard.
For healthy gain, add calorie-dense home foods (milk, curd, nuts, ghee in moderation, dal, paneer, eggs), eat regular meals and do strength training. Sudden weight loss or poor appetite needs a doctor first.
Questions
How long does it take to gain 5 kg?
At 0.25 kg a week about 20 weeks; at 0.5 kg a week about 10 weeks.
What should I eat to gain weight in India?
More of what you already eat plus milk, curd, peanuts, chana, paneer, eggs, bananas and an extra roti or rice at meals.
Do I need supplements?
Usually not. ICMR-NIN guidelines prefer food over protein powders for most people.
Is my goal weight healthy?
The badge shows whether it is inside the healthy range for your height on Indian cut-offs.
Is my data stored?
No. Everything is calculated on your device.