How to Maintain Diet and Gain Weight


Everyone is so busy asking the question about how to lose weight that it marginalizes the people who wish to gain it. Although it may come to you as a surprise, there are people who don’t gain that much weight. Moreover, you don’t want to become obese; you wish to gain muscle mass full of energy. So, let’s take a look at some important things you need to know to maintain a healthy diet:

Number of Calories for Weight Gain:

For the nutritional needs of most of the people, 2000-calories of regular diet is considered as a quality diet. However, it depends on the size of your body, gender, age, and activity level. Consequently, you might need to do more if that amount doesn’t satisfy your needs. Sometimes, people have difficulty in developing an appetite. For that, you can refer to nutritionists or organic remedies. People try to buy supplements or buy delta 8 to try and open up your stomach.

You have to get an idea of your Resting metabolic rate (RMR) to determine your calorie needs for weight gain. Your body needs this number of calories to hold up your stationary lifestyle, not includes exercise.

Resting Metabolic Rate and How to Calculate it?

Resting metabolic rate:

The amount of energy the body burns during rest and how efficiently your metabolism is working is known as RMR. On average, men will require almost 1600 calories, whereas women need as much as 1400 calories for ideal resting metabolic rate.

Calculation of resting metabolic rate:

It is simple to calculate your RMR by multiplying your current weight by 12.


If your weight is 100 pounds: 100*12 = 1,200 calories/day.

Sometimes, there is a change in activity level, depending upon how much you exercise. You have to take your resting metabolic rate and for a more accurate estimate of how much calories you burn daily, multiply it by the following numbers:

  1. Light exercise that lasts from 1 to 3 days every week: x 1.2
  2. Average exercise lasting 3 to 5 days per week: x 1.4
  3. Intense exercise lasting 6 to 7 days per week: x 1.6
  4. Very intense exercise 6 to 7 days per week: x 1.8
  5. Extremely intense exercise lasting from 6 to 7 days per week along with physical labor: x 1.9


1,800 calories/day*1.6(very active) = 2,880 calories/day.

Healthy Diet:

Gaining weight for one is as troublesome as losing weight for others. However, you can make your gaining weight a healthier exercise that’s more effective. For that, you just need to add certain foods to your diet.


Milk has been around ever since humans came into the world. It has been the primary source of strength, energy, and physical mass. That’s because you can get a good balance of proteins, carbs, fats. Not only is it a great source for calcium, but it also provides us with important vitamins and essential minerals. Other than that, you can snack on milk with a meal, or before or after a workout. To have the best results, go for around one to two glasses.


One cup (165 grams) of cooked rice gives you 190 calories, 43grams of crabs, and a little amount of fat. From a single serving, you can obtain a high amount of carbs and calories, as it is fairly calorie-dense. Furthermore, If you have a poor appetite or get fill quickly, this helps you eat more food.

Red Meat

There are various types of muscle-building foods available from which red meat is one of the best. Because of the presence of leucine, an amino acid helps to stimulate muscle protein synthesis.


An easy and cost-effective way to add in extra calories are potatoes and other starchy foods (beans and legumes, squash, buckwheat, corn, etc.). The predominant fuel source for most sports and activities is Glycogen. To that effect, potatoes help to increase your muscle glycogen stores.

Bread (Whole-Grain)

Another good carb source for the sake of weight gain are pieces of bread. So, add bread with other protein sources like eggs, meat, and cheese. This will help to make high-calorie and well-balanced meals.

There are many other nutritious whole foods that you can eat, includes:


Avocados, apples, bananas, grapes, oranges, etc.

Fats and oils:

Almonds, walnuts, olive oil, nut butter, etc. You can also try CBD oils that you can buy from

Foods to avoid

If you want to gain your weight or muscles, you have to avoid highly-processed, nutrient-poor foods. These include:

Fast Food:

Burgers, pizza, hot dogs, etc.

Sugary foods and drinks:

Soda, candy, sugary baked goods, sweetened tea, ice cream, etc.

Fried foods:

French fries and onion rings, cheese sticks, chicken strips, etc.

Refined carbs:

Cookies, chips, pastries, etc.

Also, you can use mass gainer supplements that give you 1000 calories per serving. However, the best way to meet your calorie and nutrient needs is through a proper and regular diet. To put it simply, the more you eat, the more weight you gain.

The Bottom Line:

To summarize it all, consistently eating more calories is the secret behind gaining weight. Additionally, more calories can be used to build muscles rather than just adding fat by weight lifting.