Weight Gain Calculator

Get your daily calories and timeline based on your body.

Gender

Age (years)

Weight (kg)

Height

Target Weight (kg) Weight Gain Plan

Weight Gain per Week

Activity

Daily calories to eat

–

–Maintenance (TDEE)

–Extra per day

–Total to gain

–Estimated time

–BMI now

–BMI at target

–Protein / day

–Target date

How many months each calorie level will take

Calculated with the Mifflin-St Jeor formula. 1 kg of weight gain ≈ 7,700 kcal. These are estimates only and not medical advice. If you have a health condition, please consult a doctor or dietitian.

Your result will appear hereFill in your details and tap Calculate. You will see your daily calories, time to target, BMI and protein here.

Diet Plan

An Indian weight gain diet plan that fits your daily budget (rule-based, no AI).

Fill from a profile (optional)

Gender

Age (years)

Weight (kg)

Height unit

Height Daily food budget

Diet preference Activity

Daily calories (kcal)

Protein (g)

Progress

Weight progress is saved separately for each profile.

Data & Backup

Your data is saved only in this browser or device, not on our server. If you clear browser data, uninstall the app or change your device, this data will be lost. Please take a backup regularly.

Restore (choose a backup file) Or paste your backup text here

Workout

A basic plan for beginners. Train 3 days a week with a rest day in between.

Before you start

Warm up for 5 minutes (for example, brisk walking or light arm and leg movements).
Stop immediately if you feel pain or dizziness. If you have an injury or a medical condition, talk to a doctor first.
Add 1–2 reps or a little more weight each week.
Sleep 7–9 hours and eat enough protein.

Home workout (no equipment)

Do Day A, B and C in turn. Rest 60–90 seconds between sets.

Day A: Squats 3 × 10-12 · Push-ups (knees on the floor is fine) 3 × 6-10 · Glute bridge 3 × 12 · Plank 3 × 20-30 sec

Day B: Lunges 3 × 8 (each leg) · Incline push-ups (hands on a table) 3 × 8-10 · Superman 3 × 10 · Dead bug 3 × 8 (each side)

Day C: Repeat Day A with 1–2 more reps.

Gym workout (beginner)

Alternate Day A and Day B, 3 days a week. Rest 60–90 seconds between sets.

Day A: Goblet squat or leg press 3 × 8-10 · Chest press (machine/dumbbell) 3 × 8-10 · Lat pulldown 3 × 8-10 · Plank 3 × 30 sec

Day B: Romanian deadlift (light dumbbells) 3 × 8-10 · Shoulder press 3 × 8-10 · Seated row 3 × 8-10 · Biceps curl 2 × 10-12 · Triceps pushdown 2 × 10-12

For the first 1–2 weeks, learn the correct form with light weights. It is a good idea to have a gym trainer check your form once.

Workout tracker (log your sets and weights)

Coming soon. For now, this is only a basic guide.