Weight Gain Calorie Calculator
How many calories to eat to gain weight, in lb or kg. Mifflin-St Jeor TDEE plus the 10 to 20% surplus suggested in a 2019 review, with a target pace per week.
Calories to gain weight
2,927 kcal/day
Your TDEE plus 10%, at moderately active- Maintenance (TDEE) 2,661 kcal
- Larger surplus (+20%) 3,194 kcal
- Target gain per week 0.4 to 0.8 lb
- BMR (at rest) 1,717 kcal
Worked example
A 25-year-old man, 160 lb (72.6 kg), 5 ft 10 in (177.8 cm), moderately active:
- BMR = 10 × 72.6 + 6.25 × 177.8 − 5 × 25 + 5 = 1,717 kcal
- TDEE = 1,717 × 1.55 = 2,661 kcal
- To gain weight = 2,661 × 1.1 = 2,927 kcal a day (or 3,194 with a 20% surplus)
- Target pace = 160 lb × 0.25 to 0.5% = 0.4 to 0.8 lb a week
Weight gain calories by activity level
For the details entered in the calculator above. Your current level is highlighted; change any input and the table follows.
| Activity level | Maint. | +10% | +20% |
|---|---|---|---|
| Sedentary×1.2 | 2,060 | 2,266 | 2,472 |
| Lightly active×1.375 | 2,361 | 2,597 | 2,833 |
| Moderately active×1.55 | 2,661 | 2,927 | 3,194 |
| Very active×1.725 | 2,962 | 3,258 | 3,554 |
| Extra active×1.9 | 3,262 | 3,589 | 3,915 |
What changes versus the general TDEE calculator
- The main number is your weight gain target, TDEE plus 10%, not maintenance. The general TDEE calculator shows +10% as one row among four goals.
- A range, not one surplus: 10% and 20% over maintenance, the range in the 2019 off-season review by Iraki and colleagues.
- A target pace: 0.25 to 0.5% of your body weight a week, from the same review, in lb or kg.
- Defaults: a 25-year-old man at 160 lb instead of 30 years and 180 lb.
Frequently asked questions
How many calories should I eat to gain weight?
Start from your TDEE and add 10 to 20%, the surplus a 2019 review of bodybuilding nutrition suggests for the off-season. For the default profile on this page that is 2,927 to 3,194 kcal a day, against a maintenance of 2,661.
How fast should I gain weight?
The same review targets about 0.25 to 0.5% of body weight a week for novice and intermediate lifters, and a slower pace for advanced ones. At 160 lb that is 0.4 to 0.8 lb a week. Weigh yourself several mornings a week and compare weekly averages.
Do I need a calorie surplus to build muscle?
A surplus is the usual approach, but a 2019 review on exactly this question concluded that the size of surplus that maximizes muscle gain is not known. The 10 to 20% range is a starting point to adjust from your weekly trend.
How much protein should I eat while gaining weight?
The 2019 off-season review suggests 1.6 to 2.2 g per kg of body weight a day. The protein calculator for muscle gain turns that into grams per day and per meal.
Weekly plan based on your numbers
One email a week with a training and eating plan built from the numbers you enter on our calculators.
Not live yet. The newsletter has not started, so nothing was sent and your email address was not saved.
Medical disclaimer
This calculator gives an estimate, not medical advice. Equations predict the average of a group; your own needs can sit 10% or more above or below. It is built for healthy adults. If you are pregnant or breastfeeding, under 18, living with a medical condition such as diabetes, kidney disease or an eating disorder, or taking medication that affects appetite or weight, ask your doctor or a registered dietitian before acting on these numbers.
Sources
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247. DOI: 10.1093/ajcn/51.2.241 (read 2026-10-24)
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc. 2005;105(5):775-789. DOI: 10.1016/j.jada.2005.02.005 (read 2026-10-24)
- Iraki J, Fitschen P, Espinar S, Helms E. Nutrition recommendations for bodybuilders in the off-season: a narrative review. Sports (Basel). 2019;7(7):154. DOI: 10.3390/sports7070154 (read 2026-10-24)
- Slater GJ, Dieter BP, Marsh DJ, et al. Is an energy surplus required to maximize skeletal muscle hypertrophy associated with resistance training? Front Nutr. 2019;6:131. DOI: 10.3389/fnut.2019.00131 (read 2026-10-24)