How to gain 30 kg
To gain 30 kg, with a moderate daily surplus of 500 calories, it would take approximately 15.4 months for a typical adult (30 years old, male, 175 cm, 80 kg) 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 30 kg in 4 weeks, you would need to eat approximately 10349 calories per day, given your TDEE of 2099 kcal/day.
Warning: Eating over 4,000 kcal/day may lead to excessive fat gain. Consider a longer timeframe for healthier results.
Estimated Weight Over Time
| Daily Calories | 1 Week | 2 Weeks | 1 Month | 3 Months |
|---|---|---|---|---|
| 1679 kcal-20% | 79.6 kg | 79.2 kg | 78.4 kg | 75.1 kg |
| 1889 kcal-10% | 79.8 kg | 79.6 kg | 79.2 kg | 77.6 kg |
| 2099 kcalMaintenance | 80 kg | 80 kg | 80 kg | 80 kg |
| 2308 kcal+10% | 80.2 kg | 80.4 kg | 80.8 kg | 82.4 kg |
| 2518 kcal+20% | 80.4 kg | 80.8 kg | 81.6 kg | 84.9 kg |
| 10349 kcalYour goal (+393%) | 87.5 kg | 95 kg | 112.1 kg | 176.4 kg |
Weight Projection
1679 kcal (-20%)
1889 kcal (-10%)
2099 kcal (Maintenance)
2308 kcal (+10%)
2518 kcal (+20%)
10349 kcal (Your goal (+393%))
Target