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Weight Gain Calculator

Calculate your daily Calories

Gender Male Female

Age (years)

Height (cm)

Current Weight (kg)

Activity Level Sedentary (little or no exercise) Lightly active (light exercise 1-3 days/week) Moderately active (moderate exercise 3-5 days/week) Very active (hard exercise 6-7 days/week) Extra active (very hard exercise & physical job)

Weight Gain Goal Slow (0.25 kg/week) Moderate (0.5 kg/week) Fast (0.75 kg/week) Aggressive (1 kg/week)

Your Daily Nutrition Targets

Calories

0

kcal/day

Protein

0

grams/day

Carbs

0

grams/day

Suggested Asian Diet Plan

Breakfast

• 2-3 Rotis/Parathas with ghee or butter
• 2 boiled eggs or paneer bhurji
• 1 cup milk with banana or dates
• Handful of nuts (almonds, walnuts)

Mid-Morning Snack

• 1 banana or mango with peanut butter
• 1 cup yogurt with honey
• Handful of roasted chana or mixed nuts

Lunch

• 1.5 cups rice or 3 rotis
• 1 cup dal (lentils) or chicken curry
• 1 cup vegetables with ghee/oil
• 1 cup curd/raita
• 1 tablespoon ghee on rice

Evening Snack

• 1 glass banana or mango milkshake
• 2-3 whole wheat biscuits or khakhra
• 1 handful roasted makhana or peanuts

Dinner

• 1.5 cups rice or 3 rotis
• 1 cup fish curry or paneer sabzi
• 1 cup vegetables with ghee/oil
• 1 glass buttermilk

Before Bed

• 1 glass warm milk with turmeric
• 1 tablespoon almond butter or 10-12 soaked almonds

Power Foods for Weight Gain

Bananas

High in carbs and calories, easy to digest

Rice

Excellent carb source, easy to eat in large quantities

Ghee

Dense calories, healthy fats, traditional superfood

Paneer

High-quality vegetarian protein and fat

Peanut Butter

Calorie-dense, protein-rich, versatile

Dates

Natural sugar boost, packed with nutrients

Milk

Complete protein, calcium, easy calories

Chickpeas

Protein and carb combo, fiber-rich

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