How to gain 10 lbs
To gain 10 lbs, with a moderate daily surplus of 500 calories, it would take approximately 2.3 months for a typical adult (30 years old, male, 175 cm, 176.4 lbs) with a sedentary lifestyle.
Your results will vary based on your personal metrics. Use the calculator below to see a projection customized to your body.
Get your personalized estimate
Adjust the parameters below to see projections based on your own body metrics.
Your Parameters
Daily Energy Expenditure (TDEE)
Estimated from your parameters
2099 kcal/day
Your Goal
To gain 10 lbs in 4 weeks, you would need to eat approximately 3336 calories per day, given your TDEE of 2099 kcal/day.
Estimated Weight Over Time
| Daily Calories | 1 Week | 2 Weeks | 1 Month | 3 Months |
|---|---|---|---|---|
| 1679 kcal-20% | 175.5 lbs | 174.6 lbs | 172.8 lbs | 165.6 lbs |
| 1889 kcal-10% | 175.9 lbs | 175.5 lbs | 174.6 lbs | 171.1 lbs |
| 2099 kcalMaintenance | 176.4 lbs | 176.4 lbs | 176.4 lbs | 176.4 lbs |
| 2308 kcal+10% | 176.8 lbs | 177.3 lbs | 178.1 lbs | 181.7 lbs |
| 2518 kcal+20% | 177.3 lbs | 178.1 lbs | 179.9 lbs | 187.2 lbs |
| 3336 kcalYour goal (+59%) | 178.8 lbs | 181.4 lbs | 187 lbs | 208.3 lbs |
Weight Projection
1679 kcal (-20%)
1889 kcal (-10%)
2099 kcal (Maintenance)
2308 kcal (+10%)
2518 kcal (+20%)
3336 kcal (Your goal (+59%))
Target