Eat in a calorie surplus
To gain weight you must eat more calories than you burn — a calorie surplus. Find your TDEE and add 250–500 calories per day. A moderate surplus favours muscle over fat; a huge surplus just makes you gain fat faster.
Prioritize protein and training
A surplus alone adds fat. Pair it with resistance training and 1.6–2.2 g of protein per kg to direct those extra calories toward muscle. Progressive overload — gradually lifting more over time — is the key training driver.
Choose calorie-dense foods
If you struggle to eat enough, focus on energy-dense, nutritious foods that don't fill you up too quickly:
- Nuts, nut butters, and seeds
- Olive oil and avocado
- Whole grains, oats, and rice
- Full-fat dairy and cheese
- Smoothies and shakes (easy extra calories)
Eat more frequently
Spreading intake across 4–6 meals and snacks makes a surplus far easier to hit than forcing large meals. Liquid calories like milk and smoothies are especially useful for smaller appetites.
Track and adjust
Weigh yourself weekly. If you're not gaining after two weeks, add 200–300 calories per day. If you're gaining too fast (more than ~0.5 kg/week), trim back slightly to keep the gains lean.
Be patient
Building real muscle takes months, not weeks. Consistency with your surplus, protein, and training will compound into steady, quality weight gain over time.