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Weight Gain Calculator

For most people who are genetically lean, reaching a healthy weight is easier said than done. Use the Weight Gain Calculator to start a healthy weight gain process. Learn More.

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Home / Health Insurance / Calculators / Articles / Weight Gain Calculator

Although a slim physique is desirable for many, being underweight has even been linked with several health concerns including having a short lifespan. A survey found that about 20% of adults in India are underweight. Therefore, attempts should be made to maintain weight in the healthy range.

For most people who are genetically lean, reaching a healthy weight is easier said than done. Weight gain is a systematic process that involves consuming more calories than your body is able to burn. The exact number of calories to be consumed depends on the height, weight, age, and level of activity.

What is a Weight Gain Calculator?
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A Weight Gain Calculator is an easy and convenient way to determine the daily caloric requirement to gain weight gradually over a fixed period of time.

How to use a Weight Gain Calculator
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Here’s how you can use a Weight Gain Calculator. 

  1. Visit a credible website or use an app that features a Weight Gain Calculator. 

  2. Feed in details such as your gender, enter your height (in cm), weight (in kg), age (in years), level of activity (whether you exercise regularly or have a sedentary job), your target weight, and how much weight you want to gain each week. 

  3. Hit calculate and it will give you the details.

How many calories do I need to gain weight?
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The number of calories required to gain weight in a healthy manner differs from person to person. On average, it is recommended to consume 300-500 calories over the maintenance level to gain about 250 to 500 grams every week for safe weight gain. Consuming approximately 1,000 calories more than your regular diet each day can help you gain about 1 kg each week.

Who needs a Weight Gain Calculator?
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Using a Weight Gain Calculator is especially important for people who are underweight. While most people consider being slim to be the ultimate goal, being too thin comes with its own set of problems. If your body mass index (BMI) is below 18.5, you are underweight.

Check out: BMI Calculator

Risks of being underweight
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Here are the major risks associated with being underweight. 

Causes of being underweight
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Some people who have the habit of skipping meals or eating too little are often underweight. However, some people who eat a healthy diet also often fail to gain weight especially if they have a familial tendency of a lean physique. This is a body type known as an ectomorph. Ectomorphs are generally thin, with slender hips and waist, and with low body fat levels and muscle mass.

Some of the pathological causes of being underweight include the following. 

Different kinds of calories and their effects
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If you think that increasing your caloric intake means gorging on pizzas and burgers and sipping soda all day long, you’re in for a rude shock.

An unhealthy diet comes with its own risks such as diabetes and heart disease. Unhealthy sources mainly cause an increase in the fat content of the body with no increase in muscle mass. Here are a few food groups to avoid while trying to gain weight.

But does this mean you need to cut out carbohydrates and fats entirely? Definitely not. Here are some healthy food sources that you can add to your diet instead.

Distribution of macronutrients for weight gain
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Maintaining a high-protein diet with a good dose of healthy fats helps gain weight safely. Here is an approximate distribution of macronutrients to maintain in your daily diet.

Type of diet




Regular diet




Weight gain diet




This distribution is just one of the many recommendations and may need to be modified as per body type and level of activity.

General tips to gain weight
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Follow these generic tips to gain weight. 

Frequently Asked Questions
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Here’s a list of FAQs related to Weight Gain Calculator.


Can eating fruits cause weight gain?

Although fruits are very healthy, some of them are high in calories and carbohydrate content. Fruits such as bananas, mangoes, and avocados can help you gain weight.

What is the best drink for weight gain?

Drinking sodas and packaged juices cause weight gain but they are high in processed sugars and should be avoided. Drinks with protein powders made with full-fat milk are a healthy way to gain weight.

How fast can I gain weight?

With a healthy diet and regular workouts, it is recommended to gain weight at the rate of 250 to 500 grams per week. Gaining weight at a faster rate is not recommended. Rapid weight gain could also indicate some underlying medical conditions.

Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on industry experience and several secondary sources on the internet, and is subject to changes.