How to gain 7 kg in 12 weeks
To gain 7 kg in 12 weeks, you would need to eat approximately 2740 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.
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 7 kg in 12 weeks, you would need to eat approximately 2740 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% | 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 |
| 2740 kcalYour goal (+31%) | 80.6 kg | 81.2 kg | 82.5 kg | 87.5 kg |
Weight Projection
1679 kcal (-20%)
1889 kcal (-10%)
2099 kcal (Maintenance)
2308 kcal (+10%)
2518 kcal (+20%)
2740 kcal (Your goal (+31%))
Target