Weight Gain Guide
This calculator estimates a sensible calorie surplus and timeline for lean weight gain. It uses the Mifflin–St Jeor equation to estimate BMR, scales to TDEE by activity level, and adds a surplus based on your selected weekly gain rate.
How it works
- BMR: Estimated with Mifflin–St Jeor from sex, age, height, and weight.
- TDEE: BMR × activity multiplier (sedentary → very active).
- Surplus: Weekly gain is converted to calories using ≈7,700 kcal per kg; daily surplus ≈ weekly_kg × 7,700 ÷ 7.
- Target calories: TDEE + daily surplus. Large surpluses increase fat gain—start moderate.
Recommended weekly gain
- 0.125–0.25 kg/week: Lean bulk pace for most; helps manage fat gain.
- Up to 0.5 kg/week: Faster but higher risk of fat gain; better for beginners or short phases.
Good practices
- Recalculate as your weight increases—needs trend upward over time.
- Prioritize protein and whole foods; add calorie-dense healthy options if appetite is low.
- Progressive overload in training drives quality weight gain.
- Use waist and performance metrics to gauge whether the surplus is appropriate.
FAQs
- How much protein? ~0.8 g to 1.0 g per lb body weight is a practical range.
- Not gaining? Add ~100–150 kcal/day and reassess after 1–2 weeks.
- Too much fat gain? Reduce surplus or add steps/cardio while maintaining training volume.
Note: Estimates only. For individualized advice, consult a qualified professional.