What does this tool do?
A gradual surplus supports weight gain with less fat gain than a rapid one. This calculator uses the common 7,700 kcal per kilogram approximation to turn a weekly gain rate into a timeline and a daily surplus.
The Formula
Weeks = (Target weight − Current weight) ÷ Weekly gain; Daily surplus = Weekly gain × 7,700 ÷ 7Frequently Asked Questions
What is a realistic rate of weight gain?
Around 0.25–0.5 kg per week is a common conservative target, especially when the goal is mostly lean mass. Faster gain tends to include more fat.
Why did my weight not change on schedule?
Water, glycogen, digestion and measurement timing can mask or exaggerate short-term change. Compare weekly averages over several weeks.