Hardgainer calorie calculator

How the estimate works

Mifflin–St Jeor estimates resting energy: 10 × kg + 6.25 × cm − 5 × age + sex coefficient (+5 male, −161 female). We multiply that by the activity factor you select, or use your known maintenance directly.

This is an estimate, not a hardgainer multiplier. Activity and individual needs vary. It may be less appropriate for people who are underweight or managing a health condition; seek individual clinical advice where needed.

What to do with the number

Start 200–300 kcal above maintenance. Compare weekly average weight after two to three weeks, then adjust modestly. Weight gain includes changing water, glycogen, gut content, fat and lean tissue—it is not pure muscle.

Plan the food around the result with the nutrition guide, then set a useful daily target with the protein calculator.

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Source

Mifflin et al. (1990), resting energy expenditure prediction equation.