How to gain 1 kg in a month
To gain 1 kg in a month, a typical 30-year-old male (175 cm, 80 kg, sedentary) burning about 2099 calories per day would need to eat approximately 2348 calories per day.
A typical 30-year-old female (160 cm, 60 kg, sedentary) burning about 1547 calories per day, would need to eat approximately 1796 calories per day.
These are rough estimates. Your actual calorie needs depend on your age, gender, height, weight, and activity level. Use the calculator below to get a personalized estimate.
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Estimated from your parameters
2099 kcal/day
To gain 1 kg in 1 month, you would need to eat approximately 2348 calories per day, given your TDEE of 2099 kcal/day. After reaching your goal, your maintenance intake would be approximately 2111 kcal/day.
| Daily Calories | 1 Week | 2 Weeks | 1 Month | 3 Months |
|---|---|---|---|---|
| 1679 kcal-20% | 79.6 kg | 79.2 kg | 78.4 kg | 75.4 kg |
| 1889 kcal-10% | 79.8 kg | 79.6 kg | 79.2 kg | 77.7 kg |
| 2099 kcalMaintenance | 80 kg | 80 kg | 80 kg | 80 kg |
| 2308 kcal+10% | 80.2 kg | 80.4 kg | 80.8 kg | 82.3 kg |
| 2348 kcalYour goal (+12%) | 80.2 kg | 80.4 kg | 81 kg | 82.7 kg |
| 2518 kcal+20% | 80.4 kg | 80.8 kg | 81.6 kg | 84.6 kg |