Weight Gain Calculator
Calculate the calories and macros you need to gain weight in a healthy, sustainable way.
Important Health Disclaimer
This calculator provides general health information based on standard medical formulas and WHO guidelines. Results are for informational and educational purposes only and should not be considered as professional medical advice, diagnosis, or treatment recommendations.
For health concerns, medical conditions, fitness plans, or dietary decisions, please consult with qualified healthcare professionals, licensed physicians, registered dietitians, or certified fitness trainers who can evaluate your individual health status and medical history.
Individual health needs vary significantly. These calculations are general estimates and may not be appropriate for everyone, especially those with existing medical conditions, pregnant women, children, or elderly individuals.
Not a substitute for professional medical advice
Your Details
Daily Calories Needed
3288
+605 calorie surplus
Protein
108g
Carbs
509g
Fat
91g
Weight Gain Tips
- • Eat 5 meals per day + snacks
- • Include calorie-dense foods (nuts, avocados)
- • Drink calories (smoothies, milk)
- • Strength train to build muscle, not just fat
- • Track progress weekly, not daily
Calorie-Dense Foods for Weight Gain
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Peanut Butter | 2 tbsp | 190 | 8g |
| Whole Milk | 1 cup | 150 | 8g |
| Avocado | 1 medium | 320 | 4g |
| Almonds | 1/4 cup | 210 | 7g |
| Olive Oil | 1 tbsp | 120 | 0g |
| Salmon | 6 oz | 350 | 40g |
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