How to gain 10 kg in a month
To gain 10 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 4711 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 4159 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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2099 kcal/day
To gain 10 kg in 1 month, you would need to eat approximately 4711 calories per day, given your TDEE of 2099 kcal/day. After reaching your goal, your maintenance intake would be approximately 2219 kcal/day.
Warning: Eating over 4,000 kcal/day may lead to excessive fat gain. Consider a longer timeframe for healthier results.
| 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 |
| 2518 kcal+20% | 80.4 kg | 80.8 kg | 81.6 kg | 84.6 kg |
| 4711 kcalYour goal (+124%) | 82.4 kg | 84.7 kg | 90 kg | 108.5 kg |