Consume more calories than your body burns. This is the fundamental principle for weight gain. Calculate your daily caloric needs and aim for a surplus.
Have five to six smaller meals throughout the day rather than three large ones. This can help you consume more calories without feeling overly full.
Opt for nutrient-dense, calorie-rich foods such as nuts, seeds, avocados, olive oil, whole grains, lean proteins, and dairy products.
Include protein-rich foods in your diet to support muscle growth. Good sources include meat, poultry, fish, eggs, dairy, legumes, and plant-based protein sources like tofu and tempeh.
Engage in regular strength training exercises to build muscle mass. Focus on compound exercises like squats, deadlifts, bench press, and overhead press.
Supplement your diet with protein shakes or smoothies. These can be convenient ways to increase your calorie and protein intake.