Have you tried everything for weight gain but are yet to get satisfactory results? Well, you’re not alone! Gaining weight is as difficult as losing it. So, before you start your weight gain journey, you need to understand that calories play a crucial role.
Consuming more calories than your body can burn leads to weight gain. Remember, gaining weight, mass, and muscle is a process that takes time. So, if you’re one of those people looking for the most effective yet simple weight gain diet chart, this blog is dedicated to you.
In this blog, we’ll share complete information on how calories help to gain weight and effective weight gain diet charts.
Table of Contents
In a survey conducted by the USDA, found that a 2,000 calories diet is a standard diet. Men eat approximately 2,000 to 3,000 calories in a day, while women eat an average of 1,600 to 2,200 calories. However, 2,000 calories are set as a standard target for a daily diet.
Additionally, your daily caloric need is based on various factors, including:
#1. Age: The number of calories you burn, while resting declines with age.
#2. Gender: Compared to men, women typically burn 5–10% fewer calories at rest than men of the same height.
#3. Activities: Physical activities and workouts, such as cycling, swimming, and other exercises, lead to increased calorie needs.
#4. Height. People taller in height need more calories to maintain their weight. However, daily calorie needs may vary between men and women. Adult women require 1,600 – 2,400 calories, while men need 2,000 to 3,000 calories. The lower number of calories is required for sedentary individuals and the higher for those who are physically active. The estimate is based on the average height and weight: the woman at 5’4″ (126 pounds) and the man at 5′ 10″ (154 pounds).
Depending on the body size and activity you are involved in, it may require 3,000 calories or more. Athletes and those with physically demanding jobs may require higher intakes, while moderate exercisers often need fewer calories than they think.
Yes, consuming more calories can help you gain weight gain because they measure the energy you consume through your diet. When you constantly consume more calories than your body needs for maintenance, the extra energy is stored as fat. The extra fat is used to build fat and weight.
The calories in your diet come from fat, protein, and carbs. The Acceptable Macronutrient Distribution Ranges (AMDRs) recommend that adult get,
| Calories | 3,000 |
| Carbs | 338–488 grams |
| Fat | 67–117 grams |
| Protein | 75–263 grams |
All these foods are calorie-dense and highly palatable. However, since these are junk and processed foods lack essential nutrients, it’s important for you to focus on getting most of your calories from nutritious whole foods, including:
Nutrient-Rich Foods for Healthy Weight Gain
Below provided is weight gain diet plan to support muscle growth as per recent guidelines. Required protein rate is ~1.8 g/kg for a 70 kg person (~126 g). This would change proportionately as per the person weight.
| Meal Time | Calories (kcal) | Carbs (g) | Protein (g) | Fat (g) | Examples |
| Breakfast | 500 | 60 | 25 | 20 | Oats + whole milk + nuts + fruit |
| Mid-Morning Snack | 300 | 35 | 10 | 15 | Peanut-butter toast + banana |
| Lunch | 700 | 80 | 35 | 25 | Rice/chapati + dal/chicken + veg + ghee |
| Afternoon Snack | 400 | 40 | 15 | 20 | Smoothie with yogurt, fruit, nut butter |
| Dinner | 600 | 60 | 30 | 20 | Chapati + paneer/fish + salad + oil |
| Evening Snack | 300 | 25 | 15 | 15 | Cottage cheese + dried fruit or nuts |
| Total/day | 2,800 kcal | 300 g | 130 g | 115 g | — |
A well-planned weight gain diet chart is vital for healthy and sustainable weight increase. Focus on nutrient-dense foods and balance your intake of proteins, carbohydrates, and healthy fats. Regular meals and snacks, combined with strength training, will help you gain lean muscle rather than unhealthy fat.
However, always listen to your body and consider consulting a healthcare provider or dietitian to tailor your plan to your needs. With the right approach, you can successfully achieve your weight gain goals while promoting overall health.
For guidance and further concerns, feel free to consult our clinical nutritionist. Click here to book an appointment.
