Question 1

How much of a calorie surplus do I need to gain weight?

Accepted Answer

A moderate surplus of 250–500 calories per day typically produces 0.5–1 lb of weight gain per week. A 10–20% surplus above your TDEE is a good starting point for lean gains without excessive fat accumulation.

Question 2

How is my daily calorie target calculated?

Accepted Answer

We estimate your BMR with the Mifflin-St Jeor equation using your gender, age, height, and weight, then multiply by an activity factor to get TDEE. Your daily target equals TDEE × (1 + surplus/100).

Question 3

Will the weight I gain be muscle or fat?

Accepted Answer

The split depends on your training, protein intake, sleep, and genetics. A small surplus combined with resistance training tends to favor muscle gain, while a large surplus without training favors fat gain. Aim for 0.25–0.5 lb per week for lean gains.

Question 4

Why do I need to enter my target weight?

Accepted Answer

Your target weight lets us estimate how many days it will take to reach your goal at your chosen surplus, plus a projected goal date. Real-world results vary with water retention, training adaptation, and adherence.

Weight Gain Calculator

Weight Gain Calculator

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