If you want to gain weight, you need to eat more calories than your body burns. This is called a calorie surplus. The right surplus helps you gain steadily without adding weight too quickly.
Start with the Calorie Calculator to estimate your maintenance calories. Then add a small surplus based on your goal, activity level, and current body weight.
How many extra calories should you eat?
Many people start with 250 to 500 extra calories per day. A smaller surplus is often better for lean weight gain. A larger surplus may be useful for people who struggle to eat enough, but it can also add body fat faster.
Simple weight gain example
If your maintenance intake is 2,300 calories per day, a 300 calorie surplus gives you a daily target of 2,600 calories. Track your weight for two to four weeks, then adjust if needed.
Use BMR and activity level together
Your BMR Calculator result estimates calories burned at rest. Your full daily needs are higher because they include walking, work, training, digestion, and daily movement.
Tips for healthy weight gain
- Eat protein at each meal.
- Add calorie-dense foods such as nuts, olive oil, avocado, rice, oats, and dairy if tolerated.
- Strength train consistently if your goal is muscle gain.
- Increase calories slowly if your appetite is low.
FAQ
Can I gain weight with a 250 calorie surplus?
Yes. A 250 calorie surplus can work well, especially if you want slower and more controlled weight gain.
Should I use the same target every day?
You can, but weekly averages matter more. Some days may be higher or lower as long as your weekly intake supports your goal.