How to gain 30 kg in 12 weeks
To gain 30 kg in 12 weeks, you would need to eat approximately 4849 calories per day, assuming a typical adult (30 years old, male, 175 cm, 80 kg) with a sedentary lifestyle whose body burns about 2099 calories per day.
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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Adjust the parameters below to see projections based on your own body metrics.
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2099 kcal/day
To gain 30 kg in 12 weeks, you would need to eat approximately 4849 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.
| 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 |
| 4849 kcalYour goal (+131%) | 82.5 kg | 85 kg | 90.7 kg | 112.1 kg |