Weight Gain Calorie Calculator
Calculate your daily calorie needs for healthy weight gain. Get personalized macronutrient breakdown, meal planning guidance, and progress tracking for your fitness goals.
Step 1: Personal Details
How Activity Level Affects Calories
Your activity level multiplies your basal metabolic rate (BMR). More active individuals need more calories to maintain weight and support weight gain.
Step 2: Weight Gain Goals
Healthy Weight Gain Tips
Aim for 0.25-0.5 kg per week for sustainable muscle gain. Focus on nutrient-dense foods, strength training, and adequate protein intake.
Calorie & Nutrition Results
Daily Calorie Target for Weight Gain
Macronutrient Breakdown
Daily Macronutrient Targets
Based on your selected diet type
Sample Meal Plan (3,150 Calories)
| Meal | Food Items | Calories | Protein |
|---|
Meal Planning Tips
Spread calories across 5-6 meals per day. Include protein with every meal. Choose nutrient-dense foods like lean meats, whole grains, nuts, and healthy fats.
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