Did you know that about 1.7% of adults worldwide are underweight, and many others struggle to build muscle mass? Just like a car needs the right amount of fuel to run efficiently, your body needs the right amount of calories to gain weight healthily. Dr. John Berardi, a renowned nutrition expert, puts it perfectly:

“The journey of a thousand pounds begins with a single calorie.”

Think of this calculator as your personal GPS for weight gain. Instead of wandering around wondering how much you should eat, you’ll get a clear roadmap to reach your goals. Whether you’re a hardgainer trying to bulk up, an athlete looking to gain muscle, or someone who simply wants to achieve a healthier weight, we’ve got your back!

Calorie Surplus Calculator

Your Results

Basal Metabolic Rate (BMR) calories/day
Total Daily Energy Expenditure (TDEE) calories/day
Recommended Daily Calorie Intake calories/day

How to Use This Calculator

  • Start by entering your age and selecting your gender at the top
  • Add your height (pick cm or inches)
  • Input your current weight (choose between kg or lbs)
  • Select your activity level (be honest here – it’s just between you and the calculator!)
  • Choose your weekly weight gain goal (remember, slow and steady wins the race)

    • Pro Tip: Not sure about your activity level? It’s better to underestimate than overestimate. You can always adjust your calories up if you’re not seeing results!
    Understanding Your Results

    After clicking the calculate button, you’ll see three important numbers:

    Basal Metabolic Rate (BMR): Think of this as your body’s idle speed – the calories you burn just staying alive. Like a refrigerator needs power even when you’re not opening it, your body
    needs these calories for basic functions.

    Total Daily Energy Expenditure (TDEE): This is your BMR plus the calories you burn through daily activities. It’s like your car’s total fuel consumption, including both idling and driving.

    Recommended Daily Calorie Intake: This is your golden number! It’s your TDEE plus the extra calories needed for weight gain. Think of it as your daily fuel target.

    Making the Most of Your Results

    – Start by adding 500 calories to your current intake, rather than jumping straight to the recommended amount

    – Track your weight weekly. Are you gaining too fast or too slow? Adjust your calories accordingly

    – Focus on nutrient-rich foods. Your body needs quality building blocks, not just empty calories

    – Combine your calorie surplus with strength training for optimal muscle gain

    – Be patient! Healthy weight gain takes time, just like building a house brick by brick

    Remember: These calculations are starting points. Your actual needs might be different based on genetics, metabolism, and other factors. Listen to your body and adjust as needed!

    Health and Safety Disclaimer

    This calculator provides general estimates based on standard formulas and should be used as a starting point only. Every person’s body is unique, and individual caloric needs can vary significantly. The results are not medical advice or a substitute for professional healthcare guidance. Please consult your healthcare provider, registered dietitian, or nutrition professional before starting any weight gain program, especially if you have any underlying health conditions, are under 18, pregnant, nursing, or have a history of eating disorders. Always listen to your body and adjust your intake based on your individual response and needs.