How to gain 15 kg
To gain 15 kg with a moderate daily surplus of 500 calories, it would take approximately 9.6 months for a typical 30-year-old male (175 cm, 80 kg, sedentary), or about 9.6 months for a typical 30-year-old female (160 cm, 60 kg, sedentary).
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.
Enter your parameters below to get a personalized estimate
Adjust the parameters below to see projections based on your own body metrics.
To gain 15 kg in 4 weeks, you would need to eat approximately 6297 calories per day, given your TDEE of 2099 kcal/day. After reaching your goal, your maintenance intake would be approximately 2279 kcal/day.
Warning: Eating over 4,000 kcal/day may lead to excessive fat gain. Consider a longer timeframe for healthier results.
Estimated from your parameters
2099 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 |
| 2518 kcal+20% | 80.4 kg | 80.8 kg | 81.6 kg | 84.6 kg |
| 6297 kcalYour goal (+200%) | 83.8 kg | 87.6 kg | 96 kg | 125.8 kg |
This calculator is for informational purposes only and is not medical advice. Always consult a doctor or healthcare provider before making changes to your diet.