Weight Gain & Calorie Surplus Calculator
Determine sustainable nutritional surplus targets designed to promote myofibrillar hypertrophy and healthy body mass recovery while minimizing excess fat accumulation.
Healthy Weight Gain & Calorie Surplus Planner
Determine nutritional calorie surplus targets for lean mass accrual and safe weight recovery.
17.6 lbs target addition
Healthy Weight to Healthy Weight
~0.25 kg (0.5 lb) gain/wk
~0.5 kg (1.0 lb) gain/wk
Principles of Quality Lean Mass Gain:
A modest calorie surplus of 250–350 kcal/day combined with progressive resistance training stimulates muscle protein synthesis while mitigating unwanted excessive visceral fat accumulation. Ensure daily protein intake ranges between 1.6 and 2.0 grams per kilogram of body weight.
Clinical Screening Reference & Medical Notice
Calculations provided on HOW WEIGHT are based on published statistical standards (such as WHO, CDC, and peer-reviewed metabolic equations) and are intended for educational and general screening purposes only.
They do not directly measure body fat distribution or visceral adipose tissue, nor do they replace personalized clinical diagnostic evaluation by a licensed healthcare provider. Learn more about our clinical methodology & disclaimers →