Weight Gain Calculator
Weight Gain Calculator or Calorie Calculator or Calorie Counter or Calorie Deficit Calculator is an essential tool for individuals looking to gain weight, you can check free calories requirement for your body on our calorie calculator to gain weight. By inputting basic information such as your current weight, target weight, height, age, activity level, and timeframe, our calculator helps estimate the daily calorie intake needed to achieve your desired weight gain goals. Whether you want to build muscle or simply increase your body weight, our Weight Gain Calculator provides accurate recommendations based on the latest nutritional guidelines. Our calorie deficit calculator is perfect for those seeking a structured plan to gain weight, sustainable way. Achieve your fitness goals with ease using our weight gain calculator, ensuring proper calorie intake for optimal results.
How to Use Weight Gain Calculator
- Current Weight: Enter your current weight in kilograms (kg).
- Target Weight: Specify the weight you want to achieve in kilograms (kg).
- Height: Input your height in centimeters (cm) for accurate calculations.
- Age: Add your age to determine your metabolic rate.
- Activity Level: Choose your physical activity level from the dropdown (e.g., sedentary, lightly active).
- Timeframe: Set the number of weeks you wish to take to reach your target weight.
After entering all the details, click Calculate to get:
- Your daily calorie requirement to reach your goal.
- The number of extra calories you need to consume each day.
Calorie Chart of Foods
The calorie contents on various foods categorized into Proteins, Carbohydrates, and Fats that helps you maintain a balanced diet.
Proteins
| Food Item | Serving Size | Calories |
|---|---|---|
| Chicken Breast (cooked) | 100 g | 165 |
| Eggs (boiled) | 1 large | 70 |
| Salmon (grilled) | 100 g | 206 |
| Lentils (boiled) | 1 cup | 230 |
| Cottage Cheese | 1/2 cup | 110 |
Carbohydrates
| Food Item | Serving Size | Calories |
|---|---|---|
| Brown Rice (cooked) | 1 cup | 215 |
| Oats (cooked) | 1 cup | 154 |
| Sweet Potato (baked) | 1 medium | 103 |
| Banana | 1 medium | 105 |
| Whole Wheat Bread | 1 slice | 80 |
Fats
| Food Item | Serving Size | Calories |
|---|---|---|
| Avocado | 1 medium | 240 |
| Peanut Butter | 2 tablespoons | 190 |
| Olive Oil | 1 tablespoon | 119 |
| Almonds | 1 ounce (23 almonds) | 164 |
| Cheddar Cheese | 1 slice (28 g) | 113 |
 |
| Foods |
What is a Calorie Deficit?
A calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. It is the foundation of weight loss, as it forces your body to use stored fat for energy, resulting in a reduction in body weight over time.
Calories Intake Tips for Healthy Weight Gain
1. Eat Calorie-Dense Foods:
Focus on foods high in nutrients and calories, such as:- Healthy Fats: Avocados, nuts, seeds, olive oil, peanut butter.
- Complex Carbs: Whole grains, sweet potatoes, oats, brown rice.
- Proteins: Eggs, lean meats, tofu, cottage cheese, protein shakes.
2. Increase Meal Frequency:
- Instead of 3 large meals, eat 5–6 smaller meals throughout the day.
- Drink Calorie-Rich Beverages:
- Opt for smoothies, whole milk, and protein shakes instead of water during meals.
3. Add Extra Calories to Meals:
- Add cheese, nuts, or olive oil to your dishes to boost calories without increasing meal size.
Related Tool: