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Weight gain calculator: calories and your next 16 weeks
See how much to eat a day to gain weight at a steady pace, and what your weight could be week by week for the next 16 weeks.
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Enter your details to see your result.
This calculator is not a medical or health product and does not replace advice from a doctor or dietitian. For health concerns, eating disorders, or special dietary needs, please talk to a qualified professional. Nutrition values are for general guidance, not medical advice.
How it works
First come your maintenance calories: resting calories from the Mifflin-St Jeor formula times your activity level, as in the calorie calculator.
As a rough guide, 7,700 kcal equal about 1 kg of body weight. To gain 0.25 kg a week you eat about 275 kcal more a day than your maintenance calories, for 0.5 kg about 550 kcal more. Strength training helps more of the gain become muscle.
The chart keeps your daily calories the same for 16 weeks, starting today. Each week it works out your maintenance calories again from the new weight. A heavier body uses a little more energy, so the line flattens over time.
Sources
Calories to gain 0.25 kg a week
Example: 35 years, 170 cm, light movement. Calories rounded to 10 kcal, weight after 16 weeks at the same calories.
| Weight | kcal a day, female formula | After 16 weeks, female formula | kcal a day, male formula | After 16 weeks, male formula |
|---|---|---|---|---|
| 50 kg (110 lb) | 2,240 kcal | 54 kg (119 lb) | 2,500 kcal | 54 kg (119 lb) |
| 60 kg (132 lb) | 2,400 kcal | 64 kg (141 lb) | 2,660 kcal | 64 kg (141 lb) |
| 70 kg (154 lb) | 2,560 kcal | 74 kg (163 lb) | 2,820 kcal | 74 kg (163 lb) |
| 80 kg (176 lb) | 2,720 kcal | 84 kg (185 lb) | 2,980 kcal | 84 kg (185 lb) |
| 90 kg (198 lb) | 2,880 kcal | 94 kg (207 lb) | 3,140 kcal | 94 kg (207 lb) |
| 100 kg (220 lb) | 3,040 kcal | 104 kg (229 lb) | 3,300 kcal | 104 kg (229 lb) |
| 110 kg (243 lb) | 3,200 kcal | 114 kg (251 lb) | 3,460 kcal | 114 kg (251 lb) |
| 120 kg (265 lb) | 3,360 kcal | 124 kg (273 lb) | 3,620 kcal | 124 kg (273 lb) |
| 130 kg (287 lb) | 3,520 kcal | 134 kg (295 lb) | 3,780 kcal | 134 kg (295 lb) |
Questions & answers
How fast should I gain weight?
A slow pace of 0.25 to 0.5 kg a week works well for many adults. With a faster pace, more of the gain tends to be fat instead of muscle.
How can I eat more without feeling too full?
Add foods with many calories in a small amount, like nuts, nut butter, oils, avocado, dried fruit, oats, cheese or soy yogurt. An extra snack or a shake between meals helps too.
Why does weight gain slow down?
As you gain weight, your body needs more energy. With the same calories your surplus gets smaller, so each week you gain a little less. Check your goal again every few kilos.
What does kcal mean?
kcal is short for kilocalorie, the unit for energy in food. In everyday language people just say calories.
What does PAL mean?
PAL stands for physical activity level. It says how active your typical day is. This calculator uses 1.4 (mostly sitting) to 2.0 (very active). Your maintenance calories are your resting calories times your PAL.
When should I talk to a doctor?
If you lose weight without trying, have little appetite for a long time or your BMI is under 18.5, please talk to a doctor first.
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