How to gain 20 kg in a month
To gain 20 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 7336 calories per day.
Note for men: This goal may be excessive for healthy weight gain. A safe rate of gain for men is typically 0.25-0.5 kg (0.5-1 lb) per week.
A typical 30-year-old female (160 cm, 60 kg, sedentary) burning about 1547 calories per day, would need to eat approximately 6784 calories per day.
Note for women: This goal may be excessive for healthy weight gain. A safe rate of gain for women is typically 0.2-0.4 kg (0.5-0.75 lb) per week.
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 20 kg in 1 month, you would need to eat approximately 7336 calories per day, given your TDEE of 2099 kcal/day. After reaching your goal, your maintenance intake would be approximately 2339 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 |
| 7336 kcalYour goal (+250%) | 84.7 kg | 89.4 kg | 100 kg | 137.2 kg |