Step 1 — Calculate your baseline (Calories & Macros)

1. Estimate maintenance calories: Approximation: Bodyweight (kg) × 30-35 = maintenance kcal

Example: 55 kg × 32 ≈ 1760 kcal (maintenance).

2. Add surplus for weight gain: +300–500 kcal/day for steady gain. (Use +500 if you want faster results)

Target calories ≈ 2060–2260 kcal.

3. Macros (simple split):

Protein: 1.6–2.2 g/kg bodyweight → for 55 kg ≈ 88–121 g protein/day.

Fats: 20–30% of total kcal.

Carbs: Remaining calories → primary energy source for workouts and to support weight gain

> Note: Adjust every 2 weeks based on progress

Step 2 — Build a practical meal plan (sample daily plan)

Goal: ~2200–2600 kcal (for many skinny beginners) — tweak to your progress.

Before Breakfast (fasted):

1 apple + 3 dates (for light carbs + micronutrients)

Breakfast (high-calorie):

3 roti/parathas with butter OR 3 parathas

2 boiled eggs

1 glass milk (full-fat)

Mid-Morning Snack:

Peanut butter on 2 slices of bread (2 tbsp peanut butter)

1 banana

Lunch:

150 g boiled/grilled chicken (or mutton/fish)

1/2 cup boiled rice or 2 cups cooked rice

2 boiled potatoes or salad with olive oil

Pre-Workout (1–1.5 hrs before):

2 roti + 1 boiled egg OR oats + milk

Small banana

Post-Workout:

Protein shake (Gold Lean Muscle Protein) + creatine (5 g)

150 g chicken OR paneer + 2 carrots

Evening Snack:

Nuts mix (almonds/walnuts) + yogurt

Dinner:

150 g chicken/fish or lentil curry + 2 roti + vegetables

1 glass milk before sleeping

Extra tips: If calories still low, add calorie-dense smoothies (milk, peanut butter, oats, banana, honey)

 

Step 3 — Supplements (optional)

Whey protein — to meet protein targets

Creatine monohydrate — 3–5 g/day helps strength & muscle gain

Multivitamin — if diet lacks micronutrients.

Fish oil — optional for overall health

Step 4 — Progressive training (short overview)

Diet must be paired with resistance training: compound lifts (squats, deadlifts, bench press, rows), 3–5 times/week. Focus on progressive overload — increase weight/reps gradually

Step 5 — Monitor & adjust

Weigh weekly; aim +0.25–0.5 kg/week

If no gain after 2 weeks → increase daily calories by 200–300 kcal

If gain too fast and mostly fat → reduce surplus

Practical recipes / Calorie boosters

High-calorie smoothie: 500 ml full-fat milk + 1 banana + 2 t

bsp peanut butter + ½ cup oats + 1 scoop whey

Paneer sabzi + extra ghee on roti

Homemade trail mix (dates + almonds + raisins)