Tips on how to gain weight and build muscle

While most people struggle to lose weight, there are people out there who struggle to find the best way to gain weight and build muscle. If you want to gain weight and build solid muscle, you may need to eat a few extra calories every single day. You will have to work out to increase muscle mass, but you will also have to make sure that you are not working out too much because you will be losing weight instead of gaining it. Eating extra calories everyday doesn’t mean that you should eat junk food either. If you want to know how to gain weight and muscle, consider eating foods full of protein and focusing on weight training.

There are some general rules and tips on how to gain healthy weight and build hard muscles.

Eat extra calories every day

The amount of extra calories you will have to eat to gain weight depends on how quickly you metabolize food and how much you plan to work out. There are simple ways to figure it out. For this you should use a basal metabolic rate (BMR) calculator. You can find one everywhere on the internet. But if you like math, this is what the formula looks like and you can calculate it yourself.

In case you don’t use kilograms (kg) and centimeters (cm), then 1kg=2.2 lbs. and 1 inch=2.54 cm.

For men the formula is: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years) and for women it’s BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years).

So for example, I am a 32-year-old male, 6′ 5″ tall (196cm), and I weigh 96kg (211 lbs.). My BMR is 2579 calories per day.

If you know your BMR, you can calculate your daily energy expenditure by multiplying your BMR by your activity multiplier. If you have a desk job and have no exercise, then multiply it by 1.2. If you exercise 1-3 days per week, then multiply it by 1.375, and if it is 3-5 times per week, then by 1.55. If you are very active, then by 1.725, and if you run a marathon or do some extreme exercise, then it’s 1.9 for you.

Now in my case I would multiply my BMR (2579) by 1.55 because I go to the gym 3-4 times per week, and this comes to 3996. What does this mean? It’s very simple… I have to get almost 4000 calories a day to keep my weight. If I wanted to lose weight, I would need much less, and on the other hand, if I wanted to gain weight, my daily calorie intake would have to go up.

But like I mentioned before, you can find the calculator on the internet. You don’t have to calculate it yourself because this alone would use up a few hundred calories.

Eat more often

Eat up to 5 to 6 meals every day to make sure you eat enough and have constant energy. It can be difficult to get all the calories you need having only one meal a day. And even if you manage it, prepare to be pushed into the sea by Greenpeace as they will mistake you for a whale. Breaking up your meals allows you to add extra calories to your daily intake without becoming uncomfortably full and fat.

Eat the right foods to build muscle. Foods high in carbohydrates and unhealthy fats, such as cakes, potato chips or french fries, will help you gain weight, but they won’t increase your muscle mass. Stick with protein-rich foods, such as lean chicken, fish, beans, and nuts.Nuts and certain fish, such as salmon, will give you both protein and healthy fats. And if you can’t get that or don’t have time, you can always have a high protein energy bar. That’s a better choice than a Snickers.


Sorry to disappoint you, but it’s impossible to build muscle if you don’t work out. And if you already do work out, then remember that you’ll gain weight and muscle more quickly if you lift heavier weights fewer times than if you lift lighter weights more times. Aim to work out your entire body to build muscle. For this the best exercises are squats and dead lifts. Try to do those as much as possible. If you like running or a lot of cardio, then STOP! Have you ever seen a marathon runner with big muscles? Probably not, and there is a reason for that. Cardio burns a lot of calories, and that is the exact opposite of what you need.


Get enough sleep because your body needs recovery time for muscles to grow. Try to have at least 7 hours of sleep every night. Work out about 4 times a week to gain muscle mass without getting injured. It is very inconvenient when you can’t work out because you have hurt yourself by pushing it too much.

Keep smiling!

Try to stay stress-free as much as you can to gain healthy weight. Stress causes your body to release a hormone, cortisol, which can lead to storing fat. So keep smiling!

There is also one very important issue I must address. All of these tips work in a general sense, but to get better results, you have to shape your training regime and eating and sleeping routine around your somatotype, which is basically a person’s body type. There are three types: an ectomorph (tall, thin body), an endomorph (rounded body shape) and a mesomorph (muscular and stocky physique of medium height). Every body type has different characteristics, and what works for one might not work for the other two. So if you have struggled to gain weight, this might be the reason.

When you start a new training program, you will often get extreme muscle soreness, called DOMS (Delayed Onset Muscle Soreness). This soreness is completely normal and it shouldn’t stop you from keeping to your weight training program. It goes away in a couple of days. And if you get DOMS, it means you trained hard and you should be proud of yourself.

If you are serious about gaining some weight and packing on some lean muscle then getting this program is really no brainer. You will never look back as this is one of very few programs that address somatotype. Don’t be one of those who fail to reach their goals.

Now you know when to eat, how to eat and how to work out to gain weight so Get To Work!