Weight Gain

Track your calorie intake and aim for a consistent surplus (if trying to gain weight) Eat calorie-dense foods (nuts, nut butters, olive oil, cheese, avocado,...

Eat a calorie surplus daily (add 300–700 calories/day) Increase portion sizes at each meal Add 1–2 high-calorie snacks daily (nuts, granola, trail mix, yogurt, cheese) Choose calorie-dense...

Eat more calories than you burn each day Increase portion sizes gradually Add calorie-dense foods to every meal Choose healthy fats (olive oil, avocado, nuts, nut butters,...