Best diet plan for weight gain for male without gym

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By robb the singh


Best diet plan for weight gain for male with gym

Before knowing a good weight gain diet plan, it has to be seen, how many calories a person eats per day because this is the process on which your whole day’s diet chart depends.

Best diet plan for weight gain for male without gym

Those who want to gain weight, need to go to Calorie Surplus that they have to eat more calories than their daily calories, and those who want to lose weight, go to Calorie Deficit. One has to eat fewer calories per day than the daily calorie.

Table of Content

  1. Calculate daily Calories
  2. Calculate BMR
  3. Diet plan for weight gain for males (Divide this calorie into 6 Meals)
  4. Important Nutrients – diet plan for weight gain for male
  5. Increase your amount of food
  6. Eat more protein

1- Calculate daily Calories

To understand this, you need to know about calories.

1- calories

It is a unit commonly used to measure the energy of food. Generally, we get from food and liquid sources and go to our body and provide energy.

It gives energy to our body so that we can complete any work without any fatigue.

We get these calories from our daily food. like –

  • Bread
  • white gram
  • Beans
  • Mixed Dal
  • peas and cottage cheese
  • Chicken
  • Fish
  • Rice
  • eggs
  • tuna fish
  • banana
  • Apple
  • kiwi
  • Papaya

2- Calories Count 

All humans need to eat calories per day according to their Basal Metabolic Rate (BMR) throughout the day.

It is necessary to know how many calories we should eat per day, and we can adjust the calories according to our goal and maintain our weight or increase or decrease our weight.

From losing weight to gaining weight, we need to eat calories within a limit every day.

If a person does not consume calories according to enough calories in his whole day, then weight starts decreasing.

To find out how many calories we need throughout the day, we need to calculate our BMR. 

2- Calculate BMR

BMR Means Basal Metabolic Rate

BMR helps you know the calories of your whole day, and it tells the calories of energy given to your body, which is the calories keeping in mind our body weight, height, and body structure.
Male :-

Basal Metabolic Rate (BMR)

10 (Kilogram) + 6.2 (Height in CM) – 5 (Age) + 5


10 × 80 KG + 6.25 ×180 CM – 5 × 23 Age + 5

800 + 1125 – 115 + 5

= 1815

the calorie required by the body = 1815

With Activity Factor
activity factor = 1.22
Activity in 1 -3 day workout =1.375
Athletes = 1.90
BMR X Activity Factor = 1815 X 1.22= 2813
Need to Maintain weight = 2813
To gain weight, add 500 calories to 2813

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3- Divide this calorie into Meals

Best diet plan for weight gain for male without gym
Best diet plan for weight gain for male without gym
Best diet plan for weight gain for male without gym

4- Important Nutrients - diet plan for weight gain for male

We need to add 3 nutrients to our diet to gain weight

  1. protein
  2. Carbohydrate
  3. Fats

4.1- Protein

Protein is one of the nutrients that help build our muscles. It is an organic material composed of the elements carbon-hydrogen, oxygen, and nitrogen.

If a person does not eat protein according to his weight, then muscles start shrinking and weakening.

Exercisers must consume protein Because protein plays require role in building muscle.

sources of protein –

For Veg.

  • Desi cheese
  • legumes
  • Gram
  • Curd
  • Tofu


  • Egg
  • salmon fish
  • chicken breast
  • Turkey breast
  • tuna fish

4.2- Carbohydrate

The molecular structure of carbohydrates is – hydrogen, carbon, and oxygen.

Three molecular structures make carbohydrates.

Carbohydrates are a type of sugar that breaks down inside the body, convert into glucose, then circulate inside the body through our blood.

The function of glucose gives energy to the brain and the body and fulfills your day-to-day activities.

Now the glucose inside the body through carbohydrates, our sugar level fluctuates so that some hormones are needed to balance the body, the body’s pancreas. 

Help in balancing your sugar level and glucose level.

4.3- There are two types of carbohydrates.

  1. simple carbohydrates
  2. complex carbohydrates

Simple Carbohydrate

The molecule construction of simple carbohydrates is small, due to which the food breaks down quickly inside our body, and it is converted into glucose and provides instant energy.

Sources of simple carbohydrates

  1. Bananas
  2. potato
  3. white rice

Complex Carbohydrates

Complex carbohydrates have more molecule construction, and food items take time to break inside our body so that it slowly converts into glucose and slowly provides energy to the body.

People should try to add more and more complex carbs to their diet.

Sources of Complex Carbohydrates

  1. oats
  2. Sweet potato
  3. Whole Wheat Bread
  4. Bread
  5. brown rice

4.4- Fats

It helps in making our body healthy by using some vitamins. Fats also make our bodies dynamic and functional.

It reduces the need for fats and proteins.

We should not consume an excessive amount of fats as it can prove to be life-threatening for us.

There are two types of fats.

  1. saturated fats
  2. unsaturated fats

For Veg.

  1. nuts
  2. fatty yogurt
  3. Almond
  4. Olive oil
  5. coconut oil

For Non-Veg.

  1. Whole Eggs
  2. fatty fish
  3. Chicken
  4. tuna fish
  5.   fish oil

5- Increase your amount of food

We can increase our weight only by increasing the amount of food. For this, you can take 5 to 6 miles instead of three miles a day. And it is very beneficial to consume calorie-rich foods every time.

Instead, you can break up your miles into smaller chunks by splitting the miles up 5 to 6 times.

6- Eat more protein- diet plan for weight gain for male

Along with calories, we also need protein to gain weight. Because protein plays require role in building, maintaining, and developing muscles.

If you are increasing your weight, then you need to consume the right amount of protein.


Weight gain is not a big deal for skinny people. All you have to do is set your goal and follow it daily, also be patient.

You can also take a weight gainer or any other supplement with the advice of a trainer or nutritionist.

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