Free Weight Gain Calculator — Calorie Surplus for Lean Muscle

Calorie Surplus & Timeline Planner

Enter your metrics and physical activity levels below to find your daily caloric surplus target.

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Current Weight (kg)

Target Weight (kg)

Height (cm)

Age (Years)

Activity Level

Recommended Calorie Intake

2,350

Reach in 28 Weeks

Weight Gain Strategy

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Healthy vs. Unhealthy Weight Gain

Gaining weight is not simply about consuming high-calorie junk foods or sugary items. Eating deep-fried meals can result in high visceral fat accumulation, placing strain on your liver and cardiovascular system, even if you are underweight.

A healthy weight gain plan aims to build lean muscle tissue and skeletal mass instead of adipose body fat. This is achieved by creating a moderate, progressive calorie surplus (around 300 to 500 calories above TDEE) combined with a high-protein diet and regular strength training.

Best Indian Foods for Weight Gain

Underweight individuals in India can select from several high-protein, calorie-dense foods to include in their home-cooked diet:

Paneer (Cottage Cheese): High in slow-digesting casein protein and fats (18g protein per 100g).

Sattu (Roasted Chickpea Flour): A traditional Indian superfood, sattu is high in plant protein and complex carbs (20g protein per 100g).

Nuts & Seeds: Almonds, walnuts, cashews, and pumpkin seeds provide high calories and healthy polyunsaturated fats.

Full-Fat Curd & Milk: Rich in calcium and clean calories to support skeletal health.

Bananas & Sweet Potatoes: Dense sources of complex starches to fuel strength training workouts.