How Much Mass Gainer Should I Take to Gain 10 KG? The Ultimate Guide

If you want to gain weight and build muscle, you might be wondering: how much mass gainer should I take to gain 10 kg? The answer depends on several factors, including your daily calorie intake, training intensity, and metabolism. This guide will provide you with a step-by-step approach to determine the right amount of mass gainer you need, the best time to take it, and expert tips to maximize results.

Gaining 10 kg is not just about consuming large amounts of calories; it requires a structured plan that includes adequate protein intake, resistance training, and a balanced diet. Simply drinking a mass gainer shake without understanding its impact on your body can lead to fat gain instead of lean muscle growth. By following this guide, you will learn how to calculate your mass gainer intake, avoid common mistakes, and achieve your goal in a healthy and effective way.

Before determining how much mass gainer should I take to gain 10 kg, it is important to understand what mass gainers are and how they work.

What is a Mass Gainer?

A mass gainer is a high-calorie supplement designed to help individuals gain weight and build muscle. It contains a blend of proteins, carbohydrates, and fats, along with essential vitamins and minerals.  Unlike whey protein, which is primarily focused on muscle recovery, mass gainers provide a higher calorie intake to support weight gain goals.

Mass gainers typically contain:

• Protein (20-50g per serving) – Helps in muscle growth, repair, and recovery.
• Carbohydrates (50-200g per serving) – Provide energy and fuel muscle-building efforts.
• Fats (5-15g per serving) – Support hormone production and overall health.
• Fiber and Digestive Enzymes – Improve digestion and prevent bloating.
• Vitamins and Minerals – Ensure proper nutrient absorption and overall well-being.
  
  

How Does a Mass Gainer Work?

• Mass gainers help increase calorie intake, ensuring that you consume more calories than you burn, which is essential for weight gain.
• They provide a balanced macronutrient ratio, which helps in muscle recovery and supports intense workouts.
• They contain complex carbohydrates that provide sustained energy and prevent muscle breakdown.
• Some mass gainers include digestive enzymes to improve nutrient absorption and prevent bloating.
• When combined with strength training, mass gainers enhance muscle hypertrophy and help you build lean mass instead of just fat.
  
  

How Many Calories Do You Need to Gain 10 KG?

To gain 1 kg of body weight, you need to consume an extra 7,700 calories. This means that to gain 10 kg, you need an overall caloric surplus of 77,000 calories spread over several weeks.

• If you aim to gain 10 kg in 3 months, you need to consume 850-1,000 extra calories per day.
• If you aim to gain 10 kg in 6 months, you need to consume 400-500 extra calories per day.

The exact calorie requirement depends on your Total Daily Energy Expenditure (TDEE), which is calculated based on your age, weight, height, and activity level.

How to Calculate Your Caloric Needs?

• Find Your Basal Metabolic Rate (BMR):
  
  • BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5 (for men) / -161 (for women).
    
    
• Multiply by Activity Level:
  
  
  • Sedentary (little to no exercise) = BMR × 1.2.
  • Lightly active (1-3 workouts/week) = BMR × 1.375.
  • Moderately active (3-5 workouts/week) = BMR × 1.55.
  • Very active (6-7 workouts/week) = BMR × 1.725.
    
    
• Add a Caloric Surplus:
  To gain weight, add 500-1,000 calories daily to your TDEE.

By calculating these numbers, you will have an estimate of how much mass gainer should I take to gain 10 kg efficiently.

How Much Mass Gainer Should I Take to Gain 10 KG?

To determine how much mass gainer should I take to gain 10 kg, follow these steps:

Step 1: Identify Your Caloric Deficit

• If your daily maintenance calories are 2,500 kcal, you need an additional 1,000 kcal to support weight gain.
• If your maintenance calories are 3,000 kcal, you need an additional 850 kcal to stay in a surplus.
  
  

Step 2: Check Your Mass Gainer’s Caloric Content

Different mass gainers provide different calorie values per scoop:

• Optimum Nutrition Serious Mass provides 625 kcal per scoop
• MuscleTech Mass Tech provides 420 kcal per scoop
• Dymatize Super Mass Gainer provides 520 kcal per scoop
  
  

Step 3: Determine Your Required Scoops

• If you need 1,000 extra calories per day, you need around 1.5 scoops of Serious Mass or 2 scoops of Super Mass Gainer.
• If you need 800 extra calories per day, you need 1.3 scoops of MuscleTech Mass Tech.
  
  

Best Time to Take Mass Gainer for Maximum Results

To get the best results, timing your mass gainer intake is important.

• Morning – Drinking mass gainer in the morning jumpstarts your metabolism and provides energy throughout the day.
• Post-Workout – Taking mass gainer after a workout replenishes glycogen stores and enhances muscle recovery.
• Before Bed – Consuming mass gainer before sleeping provides slow-digesting nutrients for overnight muscle growth.
• Between Meals – Using mass gainer as a meal replacement ensures a steady calorie surplus throughout the day.
  
  

Tips to Maximize Mass Gainer Results

To gain 10 kg of lean muscle, follow these essential tips:

• Combine Mass Gainers with Whole Foods – Do not rely solely on supplements; include lean proteins, healthy fats, and complex carbs in your diet.
• Strength Train at Least 4-5 Times Per Week – Resistance training stimulates muscle growth, ensuring that your weight gain comes from muscle rather than fat.
• Stay Hydrated – Drink plenty of water to aid digestion and nutrient absorption.
• Increase Your Protein Intake – Aim for 1.5-2 grams of protein per kilogram of body weight to support muscle growth.
• Track Your Progress – Weigh yourself weekly and adjust your mass gainer intake if necessary.
  

Common Mistakes to Avoid

• Taking Too Much Mass Gainer Too Quickly – Gradually increase your intake to prevent digestive issues and fat gain.
• Skipping Workouts – Gaining weight without exercise will result in excess fat accumulation.
• Ignoring Whole Foods – Mass gainers should be used as a supplement, not as a replacement for real food.
• Not Tracking Calorie Intake – Overeating can lead to unhealthy weight gain, while under-eating will slow down progress.
• Expecting Instant Results – Gaining 10 kg of muscle takes time; consistency is key.
  
  

Conclusion

Now that you understand how much mass gainer should I take to gain 10 kg, the next step is to stay consistent with your nutrition and training. Follow a calculated approach, monitor your progress, and ensure that your weight gain is primarily muscle, not fat.

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Note: Read our latest blogs to learn about gym supplements and your gym diet.
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Frequently Asked Questions

Q1. Can I gain 10 kg in one month using mass gainer?

Ans. No, gaining 10 kg in a month is not realistic and may result in fat gain rather than muscle. A healthy rate of weight gain is 3-4 kg per month.

Q2. Should I take mass gainer if I am not exercising?

Ans. If you take mass gainer without exercising, most of your weight gain will be fat, not muscle. Strength training is essential for lean mass development.

Q3. What is the difference between whey protein and mass gainer?

Ans. Whey protein is low in calories and focuses on muscle recovery, while mass gainers provide high calories from protein, carbs, and fats for weight gain.

 

Q4. How long should I take mass gainer to gain 10 kg?

Ans. It takes 2-4 months to gain 10 kg of muscle with proper training and nutrition. The duration depends on your metabolism and workout intensity.

 

Q5. Can I mix mass gainer with water instead of milk?

Ans. Yes, but using milk provides additional protein and calories, enhancing weight gain.

 

Q6. Will taking mass gainer make me fat?

Ans. If consumed without exercise, mass gainers can cause fat accumulation. Proper training ensures weight gain is mostly muscle.

 

Q7. Can I take mass gainer twice a day?

Ans. Yes, if you struggle to meet your calorie goals, you can split your intake into morning and post-workout servings.

 

Q8. What is the best mass gainer for skinny guys?

Ans. For hard gainers, look for high-calorie gainers with at least 600 kcal per serving, such as Serious Mass or Super Mass Gainer.