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Weight Gain Plan Calculator

Work out weight gain plan instantly with clear inputs, formula shown and shareable results.

About Weight Gain Plan Calculator

A weight gain plan needs three numbers: how much to gain, how fast, and enough protein to make the gain lean. Going 62 kg to 70 kg at 0.25 kg a week takes 32 weeks with a 275 kcal daily surplus, and 1.8 g of protein per kilogram means about 112 g a day. Slower gain with adequate protein and resistance training maximises the muscle share.

Formulas

Weeks needed

weeks = (goal - current) / weekly rate

Daily surplus

surplus = weekly rate x 7700 / 7 kcal

Worked example

With the default values below, Weight Gain Plan Calculator returns Weeks To Reach The Goal of 32.0. Change any input above and every figure here is recalculated in your browser.

Inputs used

Current weightminimum 0 kg
62 kg
Goal weightminimum 0 kg
70 kg
Target gain per weekminimum 0 kg
0.25 kg
Protein targetminimum 0.1 g/kg
1.8 g/kg

Results

Weeks To Reach The Goal
32.0 weeks
Daily Surplus Required
275 kcal
Daily Protein Target
112 g
Roughly How Many Months
7.4

Step by step

  1. 1Values used
  2. 2Weeks needed
  3. 3Daily surplus
  4. 4Weeks To Reach The Goal= 32.0 weeks
  5. 5Daily Surplus Required= 275 kcal
  6. 6Daily Protein Target= 112 g
  7. 7Roughly How Many Months= 7.4

Assumptions and limits

  • The result is derived only from the 4 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
  • Figures are rounded for display to 1 decimal place, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • These figures are population-average estimates, not a medical assessment or diagnosis. Body composition equations carry errors of several percentage points, and healthy ranges vary with age, ethnicity, muscularity and medical history. Discuss weight or body composition goals with a qualified clinician or dietitian.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

These figures are population-average estimates, not a medical assessment or diagnosis. Body composition equations carry errors of several percentage points, and healthy ranges vary with age, ethnicity, muscularity and medical history. Discuss weight or body composition goals with a qualified clinician or dietitian.

Frequently Asked Questions

How much protein do I need to gain muscle?

Around 1.6-2.2 g per kilogram of body weight daily. Beyond that there is no further benefit for muscle protein synthesis.

Can I gain muscle without gaining fat?

Rarely, and only for beginners or people returning from a break. A modest surplus keeps the fat share small.

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