Caloric Recommendation for Weight Gain

Calorie Recommendations for Weight Gain

To gain weight, especially muscle mass, you need to create a calorie surplus by consuming more calories than you burn. This is particularly important for athletes, bodybuilders, or those recovering from illness.

Safe Calorie Surplus

A safe rate of weight gain is 0.25-0.5 kg (0.5-1 lb) per week. This typically requires a daily calorie surplus of 250-500 calories above your TDEE.

Calculating Your Target

Target Calories = TDEE + 250 to 500

For example, if your TDEE is 2000 calories, aim for 2250-2500 calories per day for gradual weight gain.

Important Considerations

• Focus on nutrient-dense, calorie-dense foods
• Include plenty of protein (1.6-2.2g per kg of body weight) for muscle building
• Combine calorie surplus with resistance training for muscle gain
• Track your progress and body composition, not just weight

Quality calories from whole foods are better than empty calories from junk food for sustainable weight gain.

Back to Calculator