Weight Gain Calculator – How Many Calories To Eat To Get Big?


Use our weight gain calculator to find out how many calories you need to gain weight and pack on some mass. You will also find out how many grams of carbohydrates, protein and fat you need to add extra weight to your physique. If you want to gain weight, you absolutely have to consume more calories than you burn. Remember, you need to eat big to get big. One pound of body weight is equal to 3,500 calories, so eating an extra 500 calories per day will cause you to gain one pound per week. Along with increasing your calories to gain weight, you should also increase your level of exercise in order to increase lean muscle mass.

Age:  Years

Current weight: 
Height:  Feet   Inches
Activity:  Based on 3 weight training sessions per week and little or no cardio
Meals per day:  Five    
Calorie booster*: 
  * Required only if you are naturally very lean and have a hard time putting on any weight.

*Saturated fats should make up only 1/3 of this amount.



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  1. This site made it extremely easy to understand and there was no headaches like most sites. I have always had tremendous trouble gaining weight so I will be putting these results to the test. Thanks for your help!

  2. I like what I’m seeing. 2,475 in calorie intake is not bad. I thought it would be more to gain a pound for me. Thanks for the advice 🙂

    • shapefit

      Hi Jabbar – Yes, one of the best high calorie foods that you can take with you anywhere are nuts! You can easily pack them in a small bag and they contain lots of healthy fats and a bunch of calories. By snacking on walnuts, almonds and Brazil nuts in between your regular meals, you will be able to easily add 500 to 1,000 calories to your daily intake.

    • shapefit

      Hi Ankit – You can use the calculator on this page to find out the specific details. If you consume an excess of 500 calories per day then this will equal 1 pound per week (4 pounds per month).

  3. paras gangwar on

    I want to gain weight. I am 19 years old and my height is 5 foot 11 inches and my weight is 50kg. How many calories should I eat daily? What type of foods are full of calories and easy to eat? I know gaining weight is a slow and long process. Can you help me?

    • ShapeFit

      Hi Paras – Our weight gain calculator says you need 2,520 calories per day based on your stats. Focus on eating healthy fats like nuts which are very easy to carry with you during the day to snack on. A few handfuls of nuts in between your regular meals can add up to a lot of extra calories each day. Along with healthy fats, make sure your protein intake is high. Try carrying around a shaker bottle with you and add add your favorite whey protein powder along with some 4% milk to your shake. You can get a huge protein boost by drinking 2-3 of these shakes during the day.

    • ShapeFit

      Hi Angela – You’re better off going with a whey protein powder along with some healthy fats like almond butter or all-natural peanut butter (no sugar added). You can make a quick and delicious smoothie with lots of clean calories and muscle building protein.

    • ShapeFit

      Hi Max – You will need to choose the “Calorie Booster” option in order to add the additional 500 calories to your daily total. Without the calorie booster box checked, it will provide your daily intake based on an activity level of “Very Active”.

  4. I am a 5 foot female and I’ve been consuming at least 2,600 calories a day and there has been no difference in my weight. Why is that?

    • ShapeFit

      Hi Lucy – This could be due to a number of reasons like your metabolism and overall genetics. If you have a naturally lean physique (ectomorph body type) then you might need to consume even more calories to gain weight. It could also be your current fitness routine and overall exercise output. If you perform a lot of cardio, you might try cutting back for a few months to see if you start gaining.

  5. I’m a female who is 20 years old, 5’11” tall and weigh 119 pounds. I need help gaining weight. What is the best type of protein to use?

    • ShapeFit

      Hi Teanna – A few high quality whey protein powders on the market include Optimum Nutrition 100% Whey and AllMax IsoFlex whey protein. They are both packed with quality muscle building protein and taste delicious.

  6. I’m 17 years old, 5’10” and weigh about 86 kg (190 pounds). I’m currently undergoing a bulking diet in which I need to consume 4,000 calories per day, which I’m easily exceeding. I’m gaining about 1 kg (2 pounds) per week. I feel this isn’t enough! Have any tips?

    • ShapeFit

      Hi Cameron – A weight gain of 2 pounds per week is very good and you probably don’t want to exceed that amount since you might start packing on body fat. Be patient and keep eating a lot and lifting hard. Gaining 8 pounds per month equals 96 pounds per year which is a lot of weight!

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