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Weight Gain Formula:
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The weight gain calories formula calculates the daily caloric intake needed to gain weight by adding a surplus of 500 calories to your Total Daily Energy Expenditure (TDEE). This creates a caloric surplus that supports gradual, healthy weight gain.
The calculator uses the weight gain formula:
Where:
Explanation: The equation adds a 500-calorie surplus to your maintenance calories (TDEE) to create the energy surplus needed for weight gain.
Details: A controlled calorie surplus is essential for healthy weight gain. The 500-calorie surplus typically results in gaining about 0.5 kg (1 lb) per week, which is considered a safe and sustainable rate.
Tips: Enter your TDEE in kcal/day. The value must be valid (TDEE > 0). For accurate results, use a recent TDEE calculation from a reliable source or calculator.
Q1: Why add 500 calories specifically?
A: A 500-calorie surplus creates about 3500 extra calories per week, which equals approximately 0.5 kg (1 lb) of weight gain, considered a healthy and sustainable rate.
Q2: What if I'm not gaining weight with this calculation?
A: Individual metabolism varies. You may need to adjust the surplus based on your body's response, typically increasing by 100-200 calories every 2 weeks if no weight gain occurs.
Q3: Should these extra calories come from specific macronutrients?
A: For healthy weight gain, focus on nutrient-dense foods with balanced macronutrients. Prioritize protein for muscle building (1.6-2.2g/kg body weight) and distribute remaining calories between carbs and fats.
Q4: How often should I recalculate my calorie needs?
A: Recalculate every 4-6 weeks or after significant weight changes (5+ kg), as your TDEE will increase with your body weight.
Q5: Is this appropriate for everyone wanting to gain weight?
A: While generally safe for most healthy adults, individuals with specific medical conditions should consult a healthcare provider or registered dietitian for personalized guidance.