How much calories for weight gain?

If you want to gain clean muscle and not just fat, you need to eat around 500 calories above your maintenance level. Track your food for a week using an app to see where you stand. Combine this high-calorie diet with some basic strength training.

I totally get it, trying to gain weight can be just as frustrating and hard as trying to lose it. Adding a spoonful of ghee to your meals or drinking a thick mango shake can easily give you those extra 300 calories without making you feel stuffed.

I was super underweight last year and managed to gain 5 kgs by adding healthy calorie-dense foods. I didn't count calories strictly, but just added paneer, potatoes, and dry fruits to my regular diet. Try eating small meals every 3 hours instead of three huge ones.

To gain healthy weight, aim for about 300-500 calories over your daily maintenance. Focus on protein-dense foods like eggs, chicken, paneer, and lentils, and do compound lifts in the gym. Gaining muscle is much better than just gaining fat.

I am trying to eat around 2800 calories daily to gain weight, but my stomach feels so bloated and heavy all the time. Does anyone else feel like throwing up when they try to eat surplus calories? How do you guys manage to eat so much?

I know how scary it feels when you look in the mirror and feel like you are disappearing. Aiming for an extra 400 calories daily is a safe starting point. Take a deep breath, eat nutrient-rich foods, and don't let the scale panic you.

People always mock skinny people and say 'just eat more,' but it is honestly so hard when you have a low appetite. I had to force myself to eat extra nuts and peanut butter toast to hit an extra 400 calories a day. Be patient with yourself, it takes time.

If you are unable to gain weight despite eating high calories, please consult a physician. Sometimes underlying issues like hyperthyroidism or malabsorption can prevent weight gain. It's safe to get some basic blood work done first.

You can try eating two bananas with warm milk and honey every morning, which is a traditional way to gain strength. But if you are losing weight suddenly without any reason, please see a doctor immediately to rule out any illness.