How many calories should you eat to gain weight?

To plan weight gain, first estimate your maintenance calories. A surplus means eating more energy than your body uses on average:

Target intake = estimated TDEE + calorie surplus

For a TDEE of 2,200 kcal/day, a cautious starting increase might be 5–10%, or roughly 110–220 kcal/day. This is an example, not a medical target. Track weekly averages for two or three weeks before changing the plan.

If a larger food volume feels difficult, add energy gradually through regular meals and snacks, milk or yogurt, nuts, olive oil, avocado, grains and other nutrient-dense foods that suit you. Pairing an appropriate surplus with progressive resistance training can support muscle gain, but a surplus alone does not guarantee that the weight gained will be muscle.

If weight is not rising, check consistency and your activity estimate before adding a small amount. Rapid or unexplained weight loss, digestive symptoms, low appetite or a very low BMI should be assessed rather than managed only by adding calories.

The TDEE calculator provides a starting estimate. A registered dietitian or clinician can tailor it to health conditions, sports goals or recovery needs.

Sources

• NIDDK: Body Weight Planner
• National Academies: Dietary Reference Intakes for Energy