Increase calorie intake through nutrient-dense foods
Eat more frequently (add snacks or extra meals)
Choose calorie-dense options (nuts, nut butters, olive oil, avocado, cheese, whole grains)
Add protein to every meal (lean meats, eggs, dairy, legumes, tofu, tempeh)
Use strength training 3–5 days per week
Focus on progressive overload (gradually increase weight, reps, or sets)
Prioritize compound lifts (squat, deadlift, bench, overhead press, rows, pull-ups)
Aim for 10–20 hard sets per muscle group per week
Ensure adequate rest and recovery (sleep 7–9 hours)
Track body weight 2–4 times per week and adjust calories if weight isn’t increasing
Add 250–500 calories per day if gaining too slowly
Keep protein high (about 1.6–2.2 g per kg body weight per day)
Stay hydrated and maintain consistent meal timing
Reduce cardio volume if it interferes with gaining weight
Manage stress to support appetite and recovery
If needed, use calorie supplements (protein shakes, mass gainer)
Consider creatine monohydrate (3–5 g daily)
Limit alcohol and smoking
If weight gain is difficult despite consistent training and calories, consult a clinician or registered dietitian