Calculate Your Weight Gain Calorie Target
Enter your stats and goal to calculate your daily calorie target for healthy weight and muscle gain.
How to Gain Weight and Build Muscle
- Calculate TDEE: Your total daily energy expenditure (maintenance calories). See TDEE Calculator.
- Add a surplus: +250-500 calories per day for 0.5-1 lb per week gain.
- Hit protein target: 1.6-2.2 g/kg body weight daily. See Protein Calculator.
- Resistance train: 3-5 days per week with progressive overload (increasing weight/reps over time).
Weight Gain Rate and Body Composition
Faster weight gain (above 1 lb/week or +500 cal/day) leads to more fat gain relative to muscle. Research shows that even in a calorie surplus with optimal training, muscle protein synthesis is limited to about 0.5-1 lb of muscle per week for beginners, and less for advanced lifters.
Recommended surplus:
- Beginners: +300-500 cal/day (0.5-1 lb/week)
- Intermediate: +300-400 cal/day (0.5-0.75 lb/week)
- Advanced: +200-300 cal/day (0.25-0.5 lb/week)
Macros for Muscle Gain
Protein: 1.6-2.2 g/kg (0.73-1.0 g/lb) — priority for muscle protein synthesis
Carbs: 3-6 g/kg (1.4-2.7 g/lb) — fuel for workouts and recovery
Fat: 0.5-1.5 g/kg (0.23-0.68 g/lb) — hormone production and overall health
Learn more: Macro Calculator.
References
- Morton RW, Murphy KT, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384.
- Garthe I, Raastad T, et al. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011;21(2):97-104.
Frequently asked questions
How many calories do I need to gain weight?
To gain weight, eat above your total daily energy expenditure (TDEE). A surplus of 300-500 calories per day leads to about 0.5-1 lb per week of weight gain. Faster weight gain (above 1 lb/week) results in more fat gain relative to muscle gain.
What is a safe rate of weight gain?
For healthy weight gain (muscle with minimal fat), aim for 0.5-1 lb per week (2-4 lb per month). This requires a daily surplus of 250-500 calories above TDEE. Resistance training is essential to ensure weight gain is primarily muscle, not fat.
How much protein do I need to build muscle?
To maximize muscle growth, consume 1.6-2.2 g protein per kg body weight (0.73-1.0 g/lb) daily. Distribute protein throughout the day (20-40g per meal). Combine with progressive resistance training.