If you want to gain weight, adding some high calorie foods in your diet could help. You will gain strength and energy by including high calorie foods in your diet. People wishing to gain weight in the shape of lean muscle mass would aim to ingest approximately 3000 calories per day, depending on the number of strength-building workouts they perform. Healthy foods with a high calorie count include whole grains, meats, granola,  tofu, avocados, salmon, milk, sweet potatoes, beans, and almonds.

About High Calorie Foods

Calories are the basic unit of energy used to measure the amount of energy in food, and we all require a specific level of calories to keep our bodies functioning properly. The amount of calories a person requires is determined by age, gender, and lean muscle mass. When a person consumes too little calories over an extended length of time, they become underweight, which leads to muscle atrophy, decreased immunity, and finally organ failure. Consuming too many calories, on the other hand, causes a person to become overweight and ultimately obese, increasing their risk of heart disease, type 2 diabetes, and cancer.


Depending on how many strength-building exercises they do, people aiming to acquire weight in the form of lean muscle mass should aim to consume roughly 3000 calories per day. Granola, meats, tofu, salmon, avocados, milk, beans, sweet potatoes, whole grains, and almonds are all high-calorie foods that are healthy. The daily value (percent DV) for calories is 2000 calories per day in general, although persons who engage in strength training or other exercises may need to consume more.

List of Food Rich in Calories

It's just as tough to gain weight as it is to lose it. Adding a few high-calorie items, on the other hand, can help you gain weight by boosting muscle mass while reducing fat mass. Incorporating these weight-gaining items into your diet will also help you gain stamina and vitality.


The top 20 weight-gaining items to incorporate in your diet are listed below. Take a look!

Peanut Butter

588 calories (100g)

Full-Fat Milk

100 calories (250ml)


89 calories (100g)

Red Meat

217 calories (100g)

Potatoes And Other Starches

77 calories (100g)


130 calories (100g)

Salmon And Oily Fish

208 calories (100g)

Homemade Protein Smoothies

121 calories (30g)


402 calories (100g)

Dry Fruits

359 calories (100g)


131 calories (100g)


160 calories (100g)


60 calories (100g)


595 calories (100g)

Full-Fat Yogurt

133 calories (100g)


81 calories (100g)

Whole Grain Cereal Bars

265 calories (100g)

Dark Chocolate

580 calories (100g)


166 calories (100g)

Chicken Thigh

177 calories (100g)

Health Risks of Consuming Food Rich in Calories

Obesity, which arises when real body weight is at least 20% more than optimal body weight, is one of the most basic dangers connected with excess calorie intake. However, the dangers do not end with the onset of fat. Excessive calorie consumption has been linked to a wide range of diseases and health issues.

  • Cardiovascular Disease

The size of your body expands as you acquire weight, usually due to fat buildup. Your heart has to work harder in order to pump enough blood to your expanding areas. This increased burden on the heart might lead to heart failure over time. As fat builds up around your limbs and cholesterol builds up inside your blood vessels, your heart has to work harder to push blood through your now-narrowed pipes, resulting in high blood pressure. Heart failure, as well as heart attack and stroke, are all increased by high blood pressure.

  • Diabetes

You may be at risk for diabetes if your high-calorie diet contains too many carbohydrates, which can come from a variety of sources. Type 2 diabetes develops when the body generates insufficient insulin or when the hormone's receptors become insensitive to it. Sugar molecules are unable to enter your cells to make energy as a result, and instead linger in your bloodstream, causing more physiological damage.

  • Osteoarthritis

Your body becomes heavier when you gain excess weight. This excess weight wreaks havoc on your bones and joints, possibly leading to osteoarthritis. By absorbing shock and minimising bone-to-bone contact during movement, fluid-filled cushions safeguard the body's joints. Excess weight causes these fluid-filled cushions to dissolve over time as a result of the added strain. Your bones will rub against each other as a result of this disintegration, producing agonising pain and inflammation in your joints.

How to Keep Your Calories and Weight in Check?

Body composition, or calculating how much fat you have on your body, is a common definition of BMI. The important thing to remember is that BMI uses your body weight and height to standardise your build. BMI determines whether you are underweight, overweight, obese, or within a healthy weight range. The BMI calculator for males would show you a measurement based on your age, height, and weight, while the BMI calculator for women would show you a measurement based on your age, height, and weight. Some tests will demand information about your dietary habits and gender. It's simple to use an online BMI calculator. In fact, because there is no conversion of metrics required, you will find the BMI calculator in kg and feet to be the most simple to use with Bajaj Markets.


BMR calculators work in a similar way, only they show you how many calories your body burns on average. You can use common weight measuring charts to appear fit within the range of weight and calories burned. BMR is considered to be more difficult to determine and to differ between men and women.


Many people equate calories with bad eating since many high-calorie items also contain fat and other undesirable components that do not contribute to a balanced, nutritious diet. Calories, on the other hand, are necessary and beneficial to your health. Because a calorie is simply a unit of energy, it's critical to balance the number of calories we consume with the calories we expend each day. Not only are junk food and fatty meals high in calories, but so are many nutritious items. Aside from the calorie count, it's often more necessary to pay attention to other potentially dangerous substances.


BMI calculator is straightforward and easy to use and it only takes a few simple steps to calculate your BMI. The various forms of health insurance plans accessible online will also be an excellent decision for you, especially in these times of escalating hospital costs. These plans provide reimbursement for hospital and other medical charges, prescription charges, post- and pre-hospitalization coverage, and coverage for daycare medical goods.



BMI Calculator | Calorie Calculator | BMR Calculator

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