Weight Gain Timeline
Calculator
Results
- Weeks to target
- 22 wk
- Weekly gain
- 0.318181 kilograms
- Final weight
- 77.727272 kilograms
- Lean mass gained
- 6.363636 kilograms
Projected path over the weeks
- Projected weight
- Baseline weight
Week-by-week schedule
| 1 | 65.32 | 0.32 | 0.16 | 0.16 | 65.00 |
| 2 | 65.64 | 0.64 | 0.32 | 0.32 | 65.00 |
| 3 | 65.95 | 0.95 | 0.48 | 0.48 | 65.00 |
| 4 | 66.27 | 1.27 | 0.64 | 0.64 | 65.00 |
| 5 | 66.59 | 1.59 | 0.80 | 0.80 | 65.00 |
| 6 | 66.91 | 1.91 | 0.95 | 0.95 | 65.00 |
| 7 | 67.23 | 2.23 | 1.11 | 1.11 | 65.00 |
| 8 | 67.55 | 2.55 | 1.27 | 1.27 | 65.00 |
| 9 | 67.86 | 2.86 | 1.43 | 1.43 | 65.00 |
| 10 | 68.18 | 3.18 | 1.59 | 1.59 | 65.00 |
| 11 | 68.50 | 3.50 | 1.75 | 1.75 | 65.00 |
| 12 | 68.82 | 3.82 | 1.91 | 1.91 | 65.00 |
| 13 | 69.14 | 4.14 | 2.07 | 2.07 | 65.00 |
| 14 | 69.45 | 4.45 | 2.23 | 2.23 | 65.00 |
| 15 | 69.77 | 4.77 | 2.39 | 2.39 | 65.00 |
| 16 | 70.09 | 5.09 | 2.55 | 2.55 | 65.00 |
| 17 | 70.41 | 5.41 | 2.70 | 2.70 | 65.00 |
| 18 | 70.73 | 5.73 | 2.86 | 2.86 | 65.00 |
| 19 | 71.05 | 6.05 | 3.02 | 3.02 | 65.00 |
| 20 | 71.36 | 6.36 | 3.18 | 3.18 | 65.00 |
| 21 | 71.68 | 6.68 | 3.34 | 3.34 | 65.00 |
| 22 | 72.00 | 7.00 | 3.50 | 3.50 | 65.00 |
| 23 | 72.32 | 7.32 | 3.66 | 3.66 | 65.00 |
| 24 | 72.64 | 7.64 | 3.82 | 3.82 | 65.00 |
| 25 | 72.95 | 7.95 | 3.98 | 3.98 | 65.00 |
| 26 | 73.27 | 8.27 | 4.14 | 4.14 | 65.00 |
| 27 | 73.59 | 8.59 | 4.30 | 4.30 | 65.00 |
| 28 | 73.91 | 8.91 | 4.45 | 4.45 | 65.00 |
| 29 | 74.23 | 9.23 | 4.61 | 4.61 | 65.00 |
| 30 | 74.55 | 9.55 | 4.77 | 4.77 | 65.00 |
| 31 | 74.86 | 9.86 | 4.93 | 4.93 | 65.00 |
| 32 | 75.18 | 10.18 | 5.09 | 5.09 | 65.00 |
| 33 | 75.50 | 10.50 | 5.25 | 5.25 | 65.00 |
| 34 | 75.82 | 10.82 | 5.41 | 5.41 | 65.00 |
| 35 | 76.14 | 11.14 | 5.57 | 5.57 | 65.00 |
| 36 | 76.45 | 11.45 | 5.73 | 5.73 | 65.00 |
| 37 | 76.77 | 11.77 | 5.89 | 5.89 | 65.00 |
| 38 | 77.09 | 12.09 | 6.05 | 6.05 | 65.00 |
| 39 | 77.41 | 12.41 | 6.20 | 6.20 | 65.00 |
| 40 | 77.73 | 12.73 | 6.36 | 6.36 | 65.00 |
Comparison
| Scenario | Final weight | Total weight change |
|---|---|---|
| Doing nothing | 65.00 | 0.00 |
| Your plan | 77.73 | 12.73 |
Formula
weekly Δkg = (daily surplus × 7) ÷ 7700; lean kg = Δkg × lean share= 22.00
Note
These are deliberately simplified models. They assume a constant rate and ignore metabolic adaptation, water weight, hormones, illness, medication, sleep and stress, so individual results vary widely — two people following the same plan can land far apart. The 7700 kcal per kilogram of body fat figure is a population average, not a personal constant. A large deficit, a fast mileage or load ramp, or a very low target body fat can be harmful; treat any flagged rate as a reason to slow down. This is NOT medical, dietetic or coaching advice — consult a qualified doctor, registered dietitian or accredited coach before acting on any projection here, and especially if you are pregnant, under 18, or managing any medical condition.
More in Health progress
See all →Frequently asked questions
How is a weight gain timeline different from a weight loss one?+
The mechanics mirror each other — a calorie surplus instead of a deficit — but the rate of healthy weight gain is generally slower to target (often 0.25-0.5% of body weight per week) if the goal is lean mass rather than mostly fat gain.
Why is it recommended to gain weight more slowly than losing it?+
A smaller, controlled surplus favors building muscle over fat, since the body can only build lean tissue at a limited rate — a large surplus mostly adds fat once that muscle-building capacity is exceeded.
Does the calculator account for whether the gain is muscle or fat?+
It projects total weight gain from a calorie surplus but doesn't determine body composition on its own — that depends heavily on resistance training and protein intake alongside the surplus, which the number alone can't capture.
Why might I be eating a surplus but not gaining weight?+
Your maintenance calorie estimate may be too low for your actual metabolism and activity level, or you may be underestimating true intake — if the timeline consistently doesn't match reality, adjust your assumed maintenance calories upward.
Should the target rate change over the course of a bulking phase?+
Often yes — many people gain a bit faster early on and taper the surplus as they get closer to their goal to limit fat gain, so treat the calculator's projection as a starting plan to revisit periodically.