Weight Gain Calculator: Daily Calorie & Nutrition Planner

In today's society with a high rate of obesity and weight problems there is a lot of emphasis on losing weight rather than gaining weight. Weight gain is an increase in your body weight. This can be either an increase in excess fluids such as water, muscle mass, or fat deposits. Surprisingly gaining weight isn't something that some people find easy to do, just as it is in losing weight, a little planning and attention to good nutrition can help you gain weight.

NOTE: When on a weight gaining diet don't be tempted to add calories to your meals by choosing unhealthy foods such as French fries. You should still eat balanced meals with the correct amounts of fats, proteins, and carbohydrates - these figures are automatically calculated for you in our calculator.

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Are There Dangers to Being Too Thin?

Those who are very thin tend to have weaker immune systems, often making them more prone to infections, surgical complications, and slower recovery times for illness. They tend to have low muscle mass, and less than ideal hair, teeth, and skin composition. They may also have disruptions in their ability to regulate hormones and protect bone health.

Weight Facts

• One pound of body fat is generally equal to approximately 3500 calories.
• To lose one pound per week decrease your required calories by 500 per day (-500 calories X 7 days per week = -3500 calories)
• To gain one pound per week increase your required calories by 500 per day (500 calories X 7 days per week = 3500 calories)
• The American College of Sports Medicine recommends a minimum of 1200 calories per day for females and 1800 calories per day for males.
• If you are on a weight gain diet you should also be performing a weight training program otherwise all those extra calories are going to be stored as body fat.
• You might be tempted to buy dietary supplements for bodybuilding that promise weight gain and bigger muscles. Some of these products can contain hidden ingredients that can be harmful, or compounds that haven't been studied for efficacy or safety.
• As a rough guide to an ideal weight to height ratio, women should be at least 105 pounds for the first 5 feet of height, and another 5 pounds per inch after that. Men should be at least 106 pounds for the first 5 feet, and add 6 pounds per inch after that. Body mass index or BMI, is another system used to base average size on a person's height and weight.
• The effect eating has on weight gain can vary greatly depending on: energy (calorie) density of foods, exercise regimen, amount of water intake, amount of salt contained in the food, time of day eaten, age of individual, individual's country of origin, individual's overall stress level, and amount of water retention. Typical latency periods vary from three days to two weeks after ingestion.

Weight Gain Calculator

Our weight gain calculator is for people who want to increase their body weight. It is generally accepted that if you want to gain body weight, then you need to consume more calories (How to Count and Calculate Calories) per day than you burn. You can also gain weight by increasing the size of your muscles! By inputting your details into the our calorie calculator below you will determine the total number of calories you will need to consume each day in order to gain weight.

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Author Credentials: Ian is the founder and Editor-in-Chief of Disabled World, a leading resource for news and information on disability issues. With a global perspective shaped by years of travel and lived experience, Ian is a committed proponent of the Social Model of Disability-a transformative framework developed by disabled activists in the 1970s that emphasizes dismantling societal barriers rather than focusing solely on individual impairments. His work reflects a deep commitment to disability rights, accessibility, and social inclusion. To learn more about Ian's background, expertise, and accomplishments, visit his full biography.