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Weight Gain Calculator

Want to add healthy weight—without guessing? Use this calculator to estimate your maintenance calories (TDEE), set a daily calorie surplus, and get macro targets that support lean mass. When you’re ready, pair your numbers with fresh, high-protein meals delivered to your door.

BMI CALCULATOR | FAT BURNING ZONE CALCULATOR | BMR CALCULATOR

How the Weight Gain Calculator Works

This tool estimates your TDEE (Total Daily Energy Expenditure) using your age, sex, height, weight, and activity level. Then it adds a realistic calorie surplus and sets macro targets to prioritize protein.

  • Maintenance (TDEE): Your estimated daily calories to maintain weight.
  • Surplus: +250 to +500 kcal/day for steady gain (adjust based on results).
  • Protein: Generally 0.8–1.0 g per lb bodyweight (or 1.8–2.2 g/kg).
  • Carbs & Fats: Split the remaining calories based on preference and training demands.

Calorie Calculator

Use this calorie calculator to find out how many calories you really need! Match it to your goals and activity level to help you make better nutritional choices.

Weight Gain Calculator

Pick a Smart Surplus

Choose a pace that fits your training and recovery. Bigger surpluses can add weight faster, but may increase body fat. Start conservative, review progress weekly, and adjust.

Goal Pace Suggested Surplus Expected Gain Best For
Lean & Steady +250 kcal/day ~0.25–0.5 lb/week Recomposition, minimal fat gain
Balanced +350–400 kcal/day ~0.5–0.75 lb/week Most lifters & active adults
Faster Gain +500 kcal/day ~0.75–1 lb/week Hardgainers, short bulks

Recommended Macros for Lean Weight Gain

Use protein as your anchor, then fill in carbs and fats to match performance and appetite.

  • Protein: 30–50 g per meal; hit your daily target first.
  • Carbs: Fuel training and recovery (more around workouts).
  • Fats: Round out calories; emphasize quality sources.

Tip: If appetite is low, use more calorie-dense meals (healthy fats, carb add-ons) to hit your surplus without feeling stuffed.

High-Protein Meals That Match Your Numbers

Skip the grocery list and cooking. Choose from chef-prepared meals with big protein per serving—fresh, never frozen, and ready in minutes. One-time order or flexible subscription.

Browse the High-Protein Menu →

  • Grilled Chicken Power Bowl — protein-first with carb-smart sides
  • Salmon & Veggie Plate — quality fats + complete protein
  • Beef & Rice Build Bowl — higher-calorie option for hardgainers

How to Use Your Results

  1. Set your surplus from the calculator (+250 to +500 kcal/day).
  2. Hit your protein target daily; aim for 3–5 protein servings.
  3. Schedule meals around training for better performance and recovery.
  4. Track weekly weight and gym performance; adjust surplus by 100–150 kcal if needed.

Frequently Asked Questions (FAQs)

Most people do well gaining ~0.25–0.75 lb per week. Faster rates can work for short phases but may add more body fat.

No. You can place a one-time order or use a flexible plan you can pause anytime.

Use more calorie-dense meals, add sauces or healthy fats, and target liquid calories (smoothies) post-workout.

Fresh, never frozen. Most are ready in about two minutes.

Absolutely! If your goal is to build muscle, the calculator will recommend a calorie surplus, meaning you’ll need to consume more calories than you burn to support muscle growth. Pair this with high-protein meals for the best results in building lean muscle mass.

Important Note

This calculator is for general guidance and isn’t medical advice. If you have a medical condition or unique dietary needs, consult a qualified healthcare professional before making changes.

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