Weight Gain Calculator
Estimate maintenance calories and daily intake to reach a target weight at a chosen pace.
Choose how weight values are interpreted.
Pick your preferred height unit.
Target weight unit is independent; values auto-convert.
Needed for BMR (Mifflin–St Jeor).
Adults only.
Typical range: 0.5–3.0 m (approx).
Range: 15–700 kg (or 33–1543 lb).
Multipliers applied to BMR to get TDEE.
Range: 20–300 kg (or 44–661 lb).
Assumes ~7000 kcal per kg (≈3175 kcal per lb) of gain.
Maintenance calories (TDEE)
kcal/day
From Mifflin–St Jeor BMR × activity.
Daily calories to gain (week 1)
kcal/day
Increases slightly each week as your weight (and TDEE) rises.
Weeks to target
weeks
Based on chosen pace and the weight gap.
Daily calories at target week
kcal/day
Projected need in the final week (heavier body ⇒ higher TDEE).
Quick summary
Fill the inputs to see your maintenance kcal, weekly pace, and a first-to-last week intake range.
References / Sources
- Mifflin MD, St Jeor ST, et al. Predictive equation for resting energy expenditure (1990).
- Dietary Guidelines for Americans (energy needs & activity multipliers).
- Energy cost of weight gain: ~7000 kcal per kg (≈3175 kcal per lb).