Home
Back
Weight Gain Formula:
| From: | To: |
TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a day, including basal metabolic rate and physical activity. It's the starting point for determining your calorie needs for weight management.
The calculator uses the weight gain formula:
Where:
Explanation: A 300 kcal surplus above your maintenance level creates a gradual weight gain of approximately 0.25-0.5 kg (0.5-1 lb) per week, which is considered a healthy rate for females.
Details: To gain weight healthily, you need to consume more calories than your body burns. A moderate surplus ensures weight gain occurs primarily as lean muscle mass rather than excess fat.
Tips: Enter your calculated TDEE value in kcal/day. Make sure to use an accurate TDEE calculation that considers your age, weight, height, and activity level.
Q1: Why 300 kcal surplus specifically?
A: A 300 kcal surplus creates a gradual, sustainable weight gain that maximizes muscle growth while minimizing fat accumulation.
Q2: How do I calculate my TDEE accurately?
A: Use a TDEE calculator that considers your basal metabolic rate and activity multiplier, or consult with a nutritionist for personalized assessment.
Q3: Should I adjust my intake as I gain weight?
A: Yes, as your weight increases, your TDEE will also increase. Recalculate your TDEE every 4-6 weeks or after significant weight changes.
Q4: What if I'm not gaining weight with this calculation?
A: Individual metabolism varies. You may need to increase your surplus to 400-500 kcal if you're not seeing results after 2-3 weeks.
Q5: Is exercise important for weight gain?
A: Yes, resistance training is crucial to ensure weight gain occurs as muscle mass rather than fat. Combine proper nutrition with strength training for best results.