Weight Gain Calorie Calculator – How To Calculate Your Calorie Intake

If you want to build muscle mass and gain weight healthy, you’ll need to increase your calorie intake. In this article you will learn how to do this and we also provide a weight gain calorie calculator so you won’t have to calculate this manually.

What Are Calories

A calorie is a unit of measurement for energy, just like inches or kilograms. Calories are the amount of energy released when your body breaks down (digests and absorbs) food. You need energy for everything your body does: from breathing, to walking. 

So make sure you get enough energy, but not too much. Your body stores too much energy for when you get too little. You will be storing fat if you often get too much and you get lean if you often get too little energy. The amount of calories in a product depends on the amount of fat, carbohydrates and proteins that the product contains.

Maintenance Calories

Your maintenance calories are precisely the number of calories your body needs to maintain your body weight with no gains or losses in fat or muscle tissue. 

How Many Calories Should I Eat A Day

The recommended calorie intake depends on factors such as age, size, sex, height, lifestyle, overall health and activity level. According to the 2015-2020 Dietary Guidelines for Americans, the calorie intake for adult women ranges from 1,600 to 2,400 per day and for men from 2,200 to 3,200 calories per day.

Calculate Calorie Intake

Below you can find a weight gain calorie calculator to figure out how many calories you should be eating per day in order to gain weight. The calculator uses your sex, age, weight, and height to determine the number of calories you need to fuel your body for daily activity.

 

Weight Gain Calorie Calculator

Keep in mind that this weight gain calorie calculator tool only provides general guidance, as age, activity levels and many other factors can influence your daily calorie needs. The number provided by the tool will be close to your calorie needs, but it will still be an estimate.

Consult with your doctor or dietitian as they are able to provide you more individualized advice on your calorie intake based on your goals and health.

How Can I Gain 1kg In A Week?

To gain weight you should consume more energy (calories) than you burn. As with weight loss, gaining healthy weight (primarily muscle mass) takes time. So slowly build up your increase of calories.

Healthy weight gain of 0.5 – 1 kg (1-2 pounds) per week can be expected when reasonably increasing energy intake. You will need to eat an extra 3,500 to 7,000 calories weekly, which corresponds to an extra 500 to 1000 calories a day.

If you’re gaining weight too slowly, try increasing your intake; if you’re trying to put on muscle but feel like you’re mostly gaining fat, try to lower your intake for slower weight gain.

Just eating more calories won’t increase your muscle mass. Your body will only store this excess of calories as fat, instead of muscle mass. You will need to do resistance training to build muscle mass.

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