Weight Gain
Build muscle timeline
Current Weight
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Goal Weight
Timeline
20
weeks to reach goal
0.5
kg/month
0.25
kg/week
375
cal surplus/day
Healthy weight gain
Safe rate: 0.25-0.5kg per week. Faster gain = more fat, not muscle.
1kg tissue ≈ 5,500 calories. A daily surplus of 300-500 cal = 0.25-0.5kg per week.
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