Calculate Daily Calories and Plan Healthy Weight Gain

How to Gain Weight in a Healthy Way

Healthy weight gain requires a calorie surplus combined with balanced nutrition and strength training. Your Body Mass Index (BMI) helps determine whether you are underweight and how much weight you may need to gain. This calculator estimates your daily calorie needs and provides general guidance based on your goals.

BMI Categories

• Underweight: BMI below 18.5
• Normal weight: BMI 18.5 – 24.9
• Overweight: BMI 25 – 29.9
• Obese: BMI 30 or higher

Daily Calories Needed to Gain Weight

To gain weight, you must consume more calories than your body burns. This is called a calorie surplus. Most people need an extra 300 to 500 calories per day for gradual weight gain, while 500 to 700 calories may be required for faster results.

Example

• Maintenance calories: 2,000 per day
• Weight gain calories: 2,300–2,500 per day

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