So you’re trying to gain weight? Our weight gain calculator will help you determine a daily caloric intake to help your weight gain/bulking journey!
Your BMR is
Your TDEE is
No. of days to reach your goal
Target date (dd/mm/yyyy)
Select a preset
(carb % / protein % / fat %)
Gaining solid weight can be rather difficult for some people whether it be in the form of fat or muscle. Now, there can be a few different reasons for this but to keep it simple, a fast metabolism, small appetite, and not eating enough are the most common.
Although, certain health conditions can also be a cause but in this case, we recommend following the guidance of a medical professional rather than trying to self-treat.
But back to the main causes, a fast metabolism simply means you burn through calories from food at a faster rate than someone with a slower metabolism. Your basal metabolic rate (BMR) which is essentially your metabolism; is determined by the number of calories it takes to fuel the body’s most basic functions at rest like blood circulation, temperature regulation, etc.
Then your BMR is factored into your total daily energy expenditure (TDEE) which gives us a good idea of how many calories you need to eat to be in an energy surplus (eating more calories than your body burns) which is necessary for weight gain.
Now, it generally takes roughly 3,500 calories to either gain or burn one pound. So, for example, if the former is your goal, then you’ll need to ensure that after all is said and done at the end of a single week, you’ve achieved at least a 3,500 calorie surplus (500 calorie surplus per day) to have gained one pound which is typical especially during a bulk.
Although, this number will vary as 3,500 calories isn’t always completely accurate to gauge your progress as the body doesn’t change in a linear pattern. So, you may need to do a little adjusting especially when we may not always be accurate with our activity levels and nutrition amounts.
But as far as a small appetite goes, if you’re typically not hungry throughout the day then upping your meal frequency and eating more calorically dense foods should be the first step, while liquid calories (e.g. Milk, homemade weight gain shakes, healthy oils, fruit juices, etc) are going to be your best friend ultimately. But oftentimes when someone says they have no appetite or a small appetite, they are just not used to eating enough which becomes their norm and they don’t usually give in to the hunger pangs.
Well, this habit of not eating has to change if you plan on gaining weight/bulking up because you can’t eat like a bird and put on size.
But at the same time, you don’t want to overdo it and unless you’re underweight, we don’t recommend gaining any more than a pound a week for the purpose of bulking or gaining weight in general. This will not only cause excess fat gain but any more than this isn’t typically the best approach for maintaining overall health either.
We’d also like to note that the more advanced lifters who have developed a relatively impressive physique may want to aim for closer to 3/4 pound per week or a little less.
But back to talk of appetite, certain lifestyle factors can also be a big cause like stress, stomach problems, medications, lack of activity, eating disorder, other health issues, etc. But again, this is something that needs to be addressed by consulting with a medical professional.
And the information we’ve provided is intended for generally healthy individuals who to the best of their knowledge only need to make a few minor lifestyle adjustments.
To ensure you maintain a good appetite make sure you’re doing the following…
- Stay active but don’t overdo it
- Make your meals more enjoyable
- Eat when you’re relaxed
- Set a schedule to eat more frequently
- Lower your overall fiber intake
- Practice mindfulness/meditation/seek help
If you’re a very active individual then you’ll have to eat even more than someone who is sedentary, lightly, or even moderately active, to gain weight without spinning your wheels. A lot of people underestimate their daily caloric intake in general, so you want to be especially observant as to factor in your activities.
But a viable solution for many very active individuals who have a hard time packing on the lbs is to cut down on the duration of their activities.
Then when it comes to mealtime, you should look forward to eating which is very important for staying on track in your weight gain journey. Now, we’re not saying to eat pizzas and ice cream every day but don’t be afraid to add some seasonings, sauces, and other options to make your foods more palatable.
As for the third point, it’s best to eat when you’re relaxed and not on the run where distractions and stress can inhibit your meal intake. Designate a few different times throughout the day to sit down and enjoy your food which is a good habit for maintaining a consistent eating schedule.
We also mentioned eating more low fiber foods and the reason being is fiber tends to soak up water creating more fullness. So, meats, dairies, white rice are good options for a lower fiber diet. Although, you still need fiber for healthy bowel movements. (1)
And practicing some form of meditation is a good natural and effective way to improve how you deal with emotions which are a normal part of everyday life. Sometimes stress, depression, anxiety, etc can take a toll on your appetite so being in a healthy state of mind more consistently will only help. Although, it is also common for these issues to cause the opposite effect (causing weight gain and emotional eating habits) over the long term. (2, 3)
But when severe enough, we recommended talking to a therapist and/or getting some treatment as you don’t want either of these issues to worsen.
Ok, now to the calculator…
How To Use The Weight Gain/Bulking Calculator
The calculator is rather straightforward but here’s a step-by-step just in case…
- Choose your unit of measurement
- Select your gender
- Type in your age and weight then select your height
- Choose your start date and type in your goal weight
- Select your caloric surplus percentage (will determine the rate of weight gain)
- Choose the formula type (total body weight for default or lean mass if you know your body fat percentage)
- Select your general daily activity (make the closest selection)
- Choose your exercise intensity (or lack thereof)
After you’ve punched in all of the required information and hit calculate, you’ll generate your desired stats to use as a guideline for planning your weight gain regime.
- TDEE (Calculate your TDEE)
- Daily calories
- No. of days to reach your goal
- Target date
Then right beneath these stats will be the macronutrient calculator and you can actually select your desired macro ratio (protein, carbs, and fat) depending on your goal. Although, there is a recommended ratio option for those who choose to stay neutral.
And that’s really it… use the calculator to help your weight gain/bulking journey!
Also try other relegated calculators:
- Creatine Calculator
- LBM Calculator
- Macronutrient Calculator
- TDEE Calculator
- Carb Cycling Calculator
- Intermittent Fasting Calculator
- Body Fat Calculator
- Weight Loss Percentage
Frequently Asked Questions (FAQs)
How does a weight gain calculator work?
Your daily caloric requirement in order to gain weight is determined from a formula that considers the following…
- Goal weight
- Rate of weight gain desired
- Exercise intensity
Hit calculate and you’ll be provided with the following stats which will help you to effectively determine your starting point and reach your goal weight.
- TDEE (Calculate your TDEE)
- Daily calories
- No. of days to reach your goal
- Target date
How much weight should I gain?
There are a few different factors that will determine how much weight you should gain. If you’re severely underweight then a more aggressive approach is reasonable.
Those new to weight training can also benefit from a more aggressive approach as most of the weight gained should be in the form of lean muscle.
For intermediate and advanced lifters, a small surplus is recommended to limit fat gain and maximize muscle mass. Although, this also depends on the goal of the individual. Read more
How many calories equals one pound of bodyweight?
Generally, it’s believed that roughly 3,500 calories equals one pound of bodyweight. However, recently there has been conflicting information as there are many variables to consider especially since the human undergoes many processes that are not linear over time. Read more
What are the best foods to gain weight/bulk up?
Calorically dense foods are the best options when trying to put on weight but there needs to be a balance to ensure you’re not consuming too many calories which will lead to excess fat gain.
Here are a few great options:
- Grass-fed beef
- Lowfat dairy products
- Fatty fish
- Starchy vegetables
- Green vegetables
- Nuts and nut butters
- Beans and legumes
- Healthy oils
- Protein powder supplements Read more.