Healthy Weight Gain Planner

Plan a healthy weight-gain timeline with a sensible calorie surplus and weekly rate.

Current weight (kg)

Target weight (kg)

Gain per week (kg)

Enter your weights above.

Informational only, not medical advice.

How to use

Enter current and target weight to get a surplus plan and timeline.

How fast should I gain weight?

Around 0.25-0.5 kg per week with strength training minimizes fat gain. Faster gain usually means more fat.

What should I eat?

A modest surplus (~300-500 kcal/day) with 1.6-2.2 g protein/kg plus resistance training. Not medical advice — consult a dietitian.

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