Weight Gain Calculator

To gain 1 pound per week, you need a surplus of about 500 calories per day above your maintenance level (3,500 calories per pound). For lean muscle gain, a surplus of 250-500 calories is recommended to minimize fat gain.

A safe rate of weight gain is 0.5-1 pound per week. Beginners with resistance training can gain muscle faster. Gaining more than 1-2 pounds per week usually means excessive fat gain.

Focus on nutrient-dense foods: lean proteins, complex carbohydrates, healthy fats, fruits, and vegetables. Eat frequent meals, include calorie-dense foods like nuts and avocados, and pair your surplus with strength training for muscle gain.