Calorie Plan for Lean Weight Gain
Estimate maintenance calories and the surplus required to gain weight steadily. Ideal for muscle-building phases and recovering from underweight.
Plan for slow gain (~0.25–0.5 kg per week) to minimise fat gain.
Calorie Roadmap
Maintenance TDEE
2673 kcal/day
Maintenance range: 2573 – 2773 kcal
Recommended calories for gain
3141 kcal/day
Surplus: +468 kcal/day (≈425 g/week)
Weight gain projection
Need to gain 6.8 kg. At 425 g/week, expect to reach target in ≈16 weeks.
Reassess every few weeks—if scale weight is not moving, increase calories by 100–150 kcal/day.
How to Use This Calculator
Aim for lean gains
Stay within 0.25–0.5 kg (0.5–1 lb) per week. Faster gain often leads to excessive fat accumulation.
Combine with strength training
Allocate surplus calories to muscle-building workouts and sufficient protein (1.6–2.2 g/kg). Progressive overload ensures weight gain is productive.
Monitor body composition
Track weight, progress photos, and gym performance. Adjust calories based on trends and training recovery.
Formula
BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + (5 ♂ / −161 ♀)
TDEE = BMR × Activity factor (1.2–1.9)
Daily surplus = (Weekly gain goal × 7,700 kcal) ÷ 7
Gain calories = TDEE + Surplus
- 7,700 kcal approximates the energy in 1 kg of body mass (used for planning).
- Adjust activity factor if training volume or job demands change.
- Recalculate as body weight increases to keep surplus appropriate.
Full Description
Smart weight gain requires a controlled calorie surplus, resistance training, and adequate recovery. This calculator estimates maintenance calories using the Mifflin–St Jeor equation, then recommends a conservative surplus to encourage lean mass accumulation. Adjust the plan in response to actual progress.
Ensuring sufficient protein, sleep, and consistent workouts maximises lean gains. Work with nutritionists or coaches if you have challenging metabolism, medical conditions, or performance goals.
Frequently Asked Questions
How fast should I gain weight?
0.25–0.5 kg per week is a sweet spot for lean gains. Faster rates usually increase fat gain and digestive stress.
What macronutrient split should I use?
Maintain protein at 1.6–2.2 g/kg, fill remaining calories with carbs for training performance and dietary fats for hormone health.
Should I eat more on training days?
Many lifters allocate a larger surplus on training days and less on rest days (calorie cycling). Keep weekly averages consistent.
What if my weight stalls?
After 2 weeks without progress, increase daily intake by 100–150 kcal and reassess. Ensure training and sleep are consistent.