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Weight Gain Formula:
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The Weight Gain Calculator helps determine your daily calorie needs for healthy weight gain by adding a 500 kcal surplus to your Total Daily Energy Expenditure (TDEE).
The calculator uses the weight gain formula:
Where:
Explanation: A 500 kcal daily surplus typically results in gaining about 0.5 kg (1 lb) per week, which is considered a healthy rate of weight gain.
Details: To gain weight, you need to consume more calories than your body burns. A controlled surplus ensures weight gain occurs primarily as lean muscle mass rather than excess fat when combined with proper strength training.
Tips: Enter your calculated TDEE value in kcal. If you don't know your TDEE, use a TDEE calculator first to determine your maintenance calories based on your age, weight, height, gender, and activity level.
Q1: Why 500 kcal surplus specifically?
A: A 500 kcal daily surplus creates a 3500 kcal weekly surplus, which typically results in gaining approximately 0.5 kg (1 lb) per week - a sustainable and healthy rate.
Q2: Should I only focus on calories for weight gain?
A: No, macronutrient distribution is also important. Aim for adequate protein intake (1.6-2.2g/kg body weight) to support muscle growth, along with sufficient carbohydrates and healthy fats.
Q3: What if I'm not gaining weight with a 500 kcal surplus?
A: Individual metabolism varies. If you're not seeing progress after 2-3 weeks, you may need to increase your surplus slightly or ensure you're accurately tracking your calorie intake.
Q4: Can I use this calculator for muscle building?
A: Yes, this calculator provides the calorie target needed for muscle growth when combined with an appropriate strength training program.
Q5: Is weight gain healthy for everyone?
A: While many people seek weight gain for athletic or health reasons, it's important to consult with a healthcare professional to ensure weight gain is appropriate for your specific health situation.