Weight Gain Calculator

How to Use the Weight Gain Calculator

Achieving your desired weight gain requires proper calculation of daily nutritional intake and understanding of your body’s needs. This Weight Gain Calculator will help you determine these elements step-by-step. Follow this guide to use the calculator effectively.

Step 1: Enter Your Personal Information

To begin, fill in the required fields about your current health metrics and personal details.

• Current Weight (kg): Enter your current weight. The value must be between 30 and 300 kg.
• Target Weight (kg): Enter your target weight. The value must be between 30 and 300 kg.
• Height (cm): Enter your height. Ensure the value is between 100 and 250 cm.
• Age: Enter your age. You must be between 15 and 100 years old to use this calculator.
• Gender: Select your gender from the options (‘Male’ or ‘Female’).

Step 2: Select Your Activity Level

It’s crucial to understand your activity level as it impacts your caloric needs. Choose the one that closely matches your usual physical activity.

• Sedentary: Little or no exercise, choose 1.2.
• Lightly Active: Light exercise or sports 1-3 days a week, choose 1.375.
• Moderately Active: Moderate exercise or sports 3-5 days a week, choose 1.55.
• Very Active: Hard exercise or sports 6-7 days a week, choose 1.725.
• Extra Active: Very hard exercise, physical job or training twice a day, choose 1.9.

Step 3: Define Your Desired Weight Gain Rate

Depending on how quickly you wish to gain weight, select an appropriate weight gain rate.

• Slow: 0.25 kg per week.
• Moderate: 0.5 kg per week.
• Fast: 1 kg per week.

Step 4: Calculate and Review Results

Once all fields are filled, the calculator will display a set of results.

• Basal Metabolic Rate (BMR): The amount of energy expended while at rest in a neutrally temperate environment, shown in calories per day.
• Total Daily Energy Expenditure (TDEE): The total number of calories you burn in a day is based on your activity level.
• Weight to Gain: This represents the difference between your target weight and your current weight.
• Estimated Time to Reach Goal: An estimation of how many weeks it will take to reach your target weight at the selected gain rate.
• Required Daily Calories: The number of calories you should consume daily to achieve your weight gain goal.
• Daily Protein Requirement: The amount of protein you should consume for muscle and tissue growth, based on your target weight.
• Daily Carbohydrates Requirement: Calculated at 50% of your daily caloric intake.
• Daily Fats Requirement: Calculated at 25% of your daily caloric intake.

Review the results carefully to understand your daily requirements to achieve your weight gain goals. Adjust your nutrition and training plan based on these recommendations to ensure successful and healthy weight gain.