Weight Gain Calorie and Protein Calculator

Daily Nutrition Needs for Weight Gain

Input Fields

Gender

ManWoman

Age

years

Weight

kg

Height

cm

Daily Activity

No ExercisesEasy ExercisesDaily ExercisesPhysical laborExercises + Physical labor

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Your Results

BMI (Body Mass Index)

Weight Status

Ideal Weight

Calories Required per Day

Protein Required per Day

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Weight Gain Calorie & Protein Formula

$$\text{Daily Calories} = \text{TDEE} + 500$$ $$\text{Daily Protein (g)} = \text{Body Weight (kg)} \times 1.6 \text{ to } 2.2$$

Explanation:
To gain weight, increase your calorie intake by approximately 500 kcal above your Total Daily Energy Expenditure (TDEE). For muscle gain, consume between 1.6–2.2 grams of protein per kilogram of body weight daily.

This calculator is useful for athletes, underweight individuals, or anyone pursuing lean mass gain. It offers a balanced approach by recommending both calorie surplus and optimal protein intake. You can use the result to plan your diet, track progress, and ensure you’re eating enough to meet your body’s needs for sustainable weight gain.