Calorie to Weight Gain Calculator
Guide to Calorie Intake from Foods
Calorie intake is the amount of energy consumed through eating and drinking, essential for body functions such as movement, growth, and repair. Managing calorie intake is key for maintaining, losing, or gaining weight.
Calories per Macronutrient
- Carbohydrates: 4 calories per gram
- Protein: 4 calories per gram
- Fat: 9 calories per gram
- Alcohol: 7 calories per gram (not a nutrient but provides energy)
Daily Calorie Intake
The average adult daily intake ranges around 2000-2500 calories depending on age, sex, activity level, and goals.
For weight gain, consume a calorie surplus beyond maintenance calories, ideally through nutrient-dense, balanced foods.
High-Calorie Food Examples for Weight Gain
| Food Item | Calories (per serving) | Serving Size | Notes |
|---|---|---|---|
| Peanut Butter | 190 kcal | 2 tablespoons (32g) | High fat and protein |
| Avocado | 160 kcal | 1 medium (150g) | Healthy fats |
| Almonds | 160 kcal | 1 oz (28g) | Nutrient-dense nuts |
| Whole Milk | 150 kcal | 1 cup (240 ml) | Protein and fat |
| Olive Oil | 120 kcal | 1 tablespoon (14g) | Monounsaturated fats |
| Chicken Breast | 165 kcal | 100g cooked | Lean protein |
| Brown Rice | 215 kcal | 1 cup cooked | Complex carbohydrates |
| Dark Chocolate | 170 kcal | 1 oz (28g) | Energy dense treat |
| Greek Yogurt | 130 kcal | 1 cup (245g) | Protein-rich dairy |
| Quinoa | 222 kcal | 1 cup cooked | Complete plant protein |
Tips for Healthy Calorie Increase
- Eat frequent meals including snacks.
- Combine protein, carbs, and healthy fats at every meal.
- Add calorie-dense healthy foods like nuts, seeds, and oils.
- Avoid empty calories from too much sugar and processed foods.
- Stay hydrated and balance calorie intake with physical activity.
Sample Daily Calorie Intake Breakdown for Weight Gain (2,800 kcal example)
| Meal | Calories | Food Examples |
|---|---|---|
| Breakfast | 700 kcal | Oatmeal with peanut butter & banana |
| Snack | 300 kcal | Handful of almonds and yogurt |
| Lunch | 700 kcal | Grilled chicken, brown rice, salad |
| Snack | 300 kcal | Avocado on whole grain bread |
| Dinner | 700 kcal | Salmon, quinoa, roasted vegetables |
| Evening | 100 kcal | Dark chocolate or smoothie |