Weight Gain Calorie Calculator
Find the calorie surplus you need to gain weight at the rate you choose — without unnecessary fat gain.
What is Weight Gain Calorie?
To gain weight, you need to eat more calories than you burn. The size of the surplus controls the ratio of muscle to fat. Lean bulks (250 kcal/day) build slowly but mostly muscle; aggressive bulks build faster but with more fat that has to be cut later.
How is it calculated?
Daily target = TDEE + surplus (250, 500 or 750 kcal). One kg of body weight requires roughly 7700 kcal of accumulated surplus. Pair the surplus with progressive resistance training and 1.6–2.0 g/kg protein for best results.
Frequently Asked Questions
- How fast should I gain?
- 0.25–0.5% body weight per week is the classic lean-bulk rate.
- Why am I not gaining?
- Track for 2 weeks — actual eating is often less than estimated.
- How much fat will I gain?
- Slower bulks favour leaner gains.