🔍
SC
SEADOC Calc

Calorie Surplus Calculator (Imperial Units)

  • Home
  • Calorie Surplus Calculator (Imperial Units)

Fill up the form to continue.

Weight Gain Calculator

Gain Weight the Healthy Way: Your Personalized Calorie Surplus Calculator

Are you looking to put on some weight? Whether you're an underweight individual or simply aiming to build muscle mass, our Calorie Surplus Calculator can help you achieve your goals. By understanding your caloric needs and creating a sustainable calorie surplus, you can embark on a successful weight gain journey.

  • Input Your Information: provide details such as your age, gender, height, weight, and activity level.
  • Calculate Your BMR: our tool determines your Basal Metabolic Rate (BMR), the minimum amount of energy your body needs to function at rest.
  • Estimate Your TDEE: we estimate your Total Daily Energy Expenditure (TDEE), which accounts for your BMR and daily activity level.
  • Determine Your Caloric Surplus: the calculator calculates the optimal calorie surplus needed to support healthy weight gain.

Why Am I Eating More But Not Gaining Weight?

If you're finding it challenging to gain weight, even when you're increasing your calorie intake, several factors could be:

  • A Naturally High Metabolism: some people are simply blessed with a faster metabolism, which means their bodies burn calories at a higher rate. This can make it harder to gain weight, even when eating more.
  • Stress and Anxiety: stress can significantly impact your appetite and digestion. When stressed, your body releases hormones that can suppress appetite and disrupt your digestive system. Additionally, stress-related emotional eating can lead to either overeating or undereating, making it difficult to maintain a consistent calorie surplus.
  • Malabsorption: occurs when your body doesn't effectively absorb nutrients from food. This can be caused by various factors, including certain medical conditions, medications, or dietary intolerances. If you're not absorbing the calories you consume, it can be challenging to gain weight.

Tips for Effective Weight Gain

Sustainable weight gain takes time and patience. By addressing the potential factors and making consistent efforts, you can achieve your weight gain goals.

  • Track Your Intake: use a food diary or app to accurately monitor your calorie intake.
  • Prioritize Protein: protein is essential for muscle growth and repair.
  • Strength Training: incorporate strength training into your workout routine to build muscle mass.
  • Healthy Fats: include healthy fats like avocados, nuts, and olive oil in your diet.
  • Reduce Stress: chronic stress can increase your metabolic rate, practice stress-management techniques like yoga, meditation, or deep breathing.
  • Prioritize Sleep: aim for 7-9 hours of quality sleep each night, adequate sleep is crucial for regulating hormones that affect metabolism and appetite.
  • Consider Supplements: consult with a healthcare professional to identify any underlying health issues and determine if supplements might be beneficial.