If you areย looking to gain some weight in this obesity-dominant world, you have come to the right place. Here is a perfect 3000 calorie Indian diet plan for weight gain. This plan will provide you just the right calories and proteins you need for weight gain.
In this Indian diet plan for weight gain, I have given enough options for both vegetarians and Non-vegetarians. In case of any doubt, you can leave a comment at the end of this article and I will answer your queries. Before reading the plan, you must read this article on How to gain weight. This article will give you a lot of tips to incorporate inย your cooking and exercising regimen so that you can achieve the maximum out of your diet and exercise.
Indian diet plan for weight gain (3000 calories)
| Food Item | Amount | Calories | Protein (gms ) |
|---|---|---|---|
| Early Morning | |||
| ย Milk ย (Add 2 tbsp skimmed milk powder ) | ย 1 glass | ย 250 | ย 8 |
| +Egg whites or Banana | 2 or 2 | 110 or 80 | 8 or 1 |
| + Soaked Almonds | 10 gm (6-7 pcs) | 50 | 3 |
| Breakfast | |||
| Vegetable stuffed paratha,ย Curd | 2 | 350 | 6 |
| 1 cup | 100 | 6 | |
| Or ย Masala Dosa, Sambar, Chutney | 2, 2 cups,1 spoon | 200+100+50 | 3 + 6 |
| Or ย mung dal chilla (pancake ) with paneer stuffing | 2 | ย 250 | 8 |
| Or Omlete, Toasted bread | 2 eggsย 6 bread slices | 160+300 | 8 +4 |
| Mid-morning | |||
| Groundnut chikki / Dry Fruit chikki | 3-4 pcs | 150 | 8 |
| Roasted Soybean / Almonds | handful | 150 | 7 |
| Lassi | 1 glass | 150 | 6 |
| Lunch | |||
| Sprout salad | 1 cup | 100 | 6 |
| Or chicken soup | 1 bowl | 100 | 6 |
| ย | ย | ย | ย |
| Chapati | 2 ย (medium with ghee) | 200 | 3 |
| Veg (potato/ cauliflower/ cabbage/ ladyfinger / bottle gourd/ ridge gourd/ brinjal etc) | 2 cups | 150 | 1 |
| Dal / legumes (soybean / moth/ mung etc) | 1 cup | 150 | 5 |
| Rice / biryani / pulav (veg / non veg) | 1 cup | 150 | 2 |
| ย Evening | |||
| Tea / Coffee | 1 cup | 100 | 1 |
| Cookies | 4 | 100 | 2 |
| Mid-evening | |||
| Groundnut chikki / DryFruit chikki | 3-4 pcs | 150 | 8 |
| Roasted Soybean / Almonds | hand full | 150 | 7 |
| Dinner same as lunch | 750 | 18 | |
| Late night | |||
| ย Milk ย (Add 2 tbsp skimmed milk powder ) | ย 1 glass | ย 250 | ย 8 |
| ย Banana | ย 2 | ย 80 | ย 1 |
| + Soaked Almonds | 10 gm (6-7 pcs) | 50 | 3 |
| ย TOTAL | – | 3210 | 95 |
You may be interested in reading
You can download the Indian diet chart for weight gain PDF. Link is mentioned at the end of this article.
Recently a Lot of readers were asking me questions on how can they gain weight with vegetarian foods and which vegetarian foods will help them in gaining muscles. We have an article for you. Please read – Top-15-Indian-vegetarian-foods-for-bodybuilding
How is this Indian diet plan for weight gain made?
Weight gain requires a person to take in more calories with good quality proteins and other nutritious food. However, it is hard to provide good quality proteins to vegetarians because of the limited sources available. But in the above-given chart, I have tried to incorporate as many good sources as possible. Addition of skimmed milk powder to your milk and vegetable gravies and also to your dough while kneading are good ways to convert the “not so nutritious food ” into ” nutritious “.
Note – this is a generalized Indian diet plan for weight gain. This Indian diet plan for weight gain may or may not be suitable to you as an individual. Although there is no harm in following this Indian diet plan for weight gain, results will be based on suitability and your personal body requirements. Don’t forget to read more information on weight gain “How to gain weight “. ย And do check our healthy recipes to gain good weight and not just fat weight
Download the 3000 calorie Indian diet plan PDF.
Image : Copyright (c) 123RF Stock Photos
Asparagus Caprese veggiewich
I AM 20 YEARS OLD AND I AM 5. 11 HEIGHT AND I AM ONLY 52 KGS HOW TO GAIN WEIGHT AND I AM VEGITERIAN…..
you can gain around 2-3 kgs weight with above mentioned plan
my father is 54 yeras old and 5’5″. His weight was 65kgs in october 2013. In december january 2014 he had a fever. After that he begun losing weight.In march 2014 he weighed 62 kgs .
in august 2014 this was 60 kgs. the doctor prescribed all kinds of test (he had some digestive and prostate problems last year) . in may this year (2015) he weighed 55.7 kgs. Now in august
his weight is 56-56.2 kgs .though he do not have any prostate related problems now he is going through regular tests . Of late his muscular areas specially hands are becoming thin .
He goes to office at 10 in the morning and takes his last meal (dinner) at 9 in the evening.
He performs regular exercises for 30-45 mins in the morning .In the morning he only takes tea with a couple of biscuits . at 9.30 he takes his lunch
Can you recommend a diet for him ? Please
Hi Samar ,
these changes can be age related . in some cases it happens early and in some it happens late . we are sorry but we do not have any personalized diet service for weight gain and hence i cant be of much help to you
Hi mam. My height is 6’1 and waight is 62kg …I want to increase my waight as fast as possible so pls suggest me a best diet..I also Do workout…….
consider above mentioned plan
Hi mam i am Anirudh. I am 6 feet and my weight is 60kg.I look skinny.So would you please suggest me how to gain weight fast?
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
Hie , m 21 years old nd my weight is 53 .can u pls sujest me the powder to go with nd the tips fr gaining weight quickly …pls help me to through this …
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
hello payal mam,
i am durgesh soni 20 years old nd my height is 5.8 but my weight is only 50 kg..so my question is that if i follow the above rules or a diet then is it sure that my weight will gain and i will achieve a muscular body ??? please reply.
Hi Durgesh ,
muscular body is a result of great hard work that goes into strength training and a diet that supports it . you should use the combination if you really want to become muscular
Hi mam…plz suggest me the ri8 diet plan for wait gain in month
Hi , above given plan will help
Hi Mam…..
Can You Please Tell The Timings For Following This Diet In A Day…..
Thanks….
you can have it according to your time comfort . just have 2-3 hours interval between 2 meals
I am following nearly your diet plan but i am not putting on weight equally.
Can u suggest me with other food that can help me in putting on weight all over body and not only on lower body
are you exercising with the chart ? please do to be able to ghain weight with a balance
Hi Mam,
I m 35 and weigh just 48 kgs. Have lost about 2 kgs in last few months. I have been around 50 kgs since early 20s and have difficult time gaining weight. I seem to have very low apetite and weak stomach. Need some direction.
you need to see a doctor and get an appetizer prescribed . it will help
Hello Mam,
I’m 27 year old with a height of 6.1 inch and weight 62 kg could you please share some rapid weight gaining tips.
Just to add up I’m a pure vegetarian.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
Hello mam,
My daughter is 4 and half years and her weight is 12 kg and height 96cm but she is active and normal in any daily activities.my concern is only the weight . so can u plz advise me for the same .what shud I include in her daily diet to Increase her weight.I m not giving any weight gain vitamins to her.plz suggest so.
Thanks and regards
Pallavi sharma
Hi Pallavi,
dont worry , she will gain weight if she is eating well . kids in this age get hyper active and hence some of them do not gain good weight , and some even lose weight. make sure you feed her with healthy food and at regular timings.. if she is meeting her growth milestones , then there is nothing to worry . you can start using pediasure or any other protein supplements after speaking to doctor.
Hi mam,,,, am 34 year old nd my height is 5.6″. My present weight is 54kgs. My arms are thin nd weight will b varying ,,, can u suggest me a good diet…
Hello Mam,
I am Divya, 22 year old, height 4’9 feet. but my weight is 35 kg only from my 14 age, I have to gain weight and balance my BMI and also now a days my nail color is changing, I feel that I have some vitamin deficiency. could you plz tell that if I follow the above chart, I can gain weight easily or I want to eat more? plz guide me.
Thank you.
yes you can gain weight with this chart , but please meet a doctor to ensure that you are not deficient in any nutrient and that your hormonal status is good
Hi mam,
Is there any correlation between body type and weight gain? I am ectomorph.
My height is 175cm and weight is 52kg.
Is there any possible to gain weight?
My wrist is too small. Please guide me.
Thanks in advance.
Hi Mark , yes there definitely is the relation . dont worry , correct diet and exercise will help you become healthy. you can refer the plan mentioned above
I am 29 years, but only 40 kgs.
I am Thyroid patient.I want to gain weight, please suggest how to gain weight ?
Hi Sneha , do you have hyperthyroidism ? what are the medications ?
I am 19 year old but my weight is 50 kgs only. Plz suggest me best veg-diet plan to gain 19 Kg within a year. I don’t wish to buy any medicines or protein powder.
you can consider the diet plan mentioned above , it has veg options too
Hi mam,
Im 24 years old and have 54 kg weight, I want to increase my weight by vegetarian way, Im a student, so please tell me the diet chart thats not should be coastly.
Hi Nikky ,
if you can point out the things you need a substitute of , i can help you better
Hi! mam
I am 18 years old and i am suffering from high b.p.
(hyper tension) I want to know does/ how this problem is effecting on my weight if yes, then what should I do about it , please replay
thank u ..
Hi sHUBHAM , PLEASE MENTION YOUR HEIGHT AND WEIGHT
Hi mam my age is 22 year and my height is 5’6″ and my weight is only 47 kg.please give me suggestion for gaining weight. And i do not have time for exercise.
Please help.
Please please…….
Hi Omprakash ,
you can try following the above mentioned plan .
hello mam,
i am 20 years old and my weight is 60kg . i am pure vege and need to gain some weight can u please me and suggest pure veg protein supplement which can help me out to gain and built body …Its been 6 months and i started gyming but i haven’t founds positive results yet …
Suggest me a best mass gainer available in indian
Hi ,
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
HELLO MADAM
I AM 33 YEARS OLD AND MY WEIGHT IS 43 kg.AND HEIGHT IS 5″2′
PLEASE NOTE I HAVE DONE RENAL TRANSPLANT IN 2013
SO, PLEASE GUIDE ME VEGETABLE DIET FOR WIGHT GAIN
Hye,
this article is very nice. Thank You!!
If I foolow this diet plan how many days it vl tk fr me to gain weight
Yo ucan gain around 2 kg with this diet in a month
Hi mam, I am harsha and my age is 22 now…my weight is 43 height is 5.4… I want to gain my weight up to 55kgs but the thing is I don’t feel hungry with time to time….and I feel my stomach full with little amount of meals only…pls suggest me I’m…..
Hi Harsha ,
you can consult a doctor and take an appetite enhancer or tonic which will increase your hunger
Hi mam ! i am 18 years old, my height is 5.6 feet & weight is 49 kg, and i have to increase my weight as fast i can for photo shoots.. its realy important for me . please suggest how can i gain weight with gym workouts. recently i’ve goind gym but there is non of my frnd hv perfect solution for my problem
Hi Vijay,
you need a good trainer to help you out with strength training exercises. food wise you can follow the diet mentioned above and it will help you in gaining good weight
Hi, I am 22yrs old and my weight is 41kg. I need to increase my weight so please suggest the best nutrition powder please.
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Good evening ma’am,
My name is saurabh i’m 20 years old , my weight is 64kg & height 173cm. I’m student & live apart from family, so i’m not be able to cook various types of food & can’t buy expensive supplyments. I want to build athlet physic, please suggest some low cost & nutrient full diet to me which i can easly cook by my self.
same hr.. plz suggest
hello mam, I am 30 year old, my height is 5.8.my current weight is 55kg.please suggest diet plan for me so that I can gain some weight.endura mass milk powder is good for health?
please guide.
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
supplements for weight gain – you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
hi madam
i am 25years old and my height is 5.6 weight 47kg i want to increase my weight within one month pls send protein powder name without side effect food that should increase my weight
Hi,
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
I m a thyriod patient,tsh is 22,height 5 feet,weight 45.
plz suggest a good diet plan as after lots of efforts ,m anable to gain weight.
thanku
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
supplements for weight gain – you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hello Mam my Name is Amey . I am 18 + and my weight is around 40 to 42 :( . I feel very weak and less confident because of my weight. What should should i do to gain weight ? N can height increase after 18
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
supplements for weight gain – you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
no im afraid height may not increase after the growth phase has passed.
Hi Mam , as my age is 27 and my weight is only 57 kg so I want to gain weight with in month or 2 near by 5 to 6 kgs so kindly suggest me what u should I eat or what should I avoid.
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
Hi mam I am 21 yr old & my height is 6 feet but weight only 65kg. I feel non confident. How I can gain weight with gym workout. Plz gave advice for diet plan to gain weight.
Hi Beant ,
you can try the diet chart mentioned above in the article.
Hello Maam ,
I am 21 years old and i weigh 58kgs , my height is 5 feet 10 inches . I want to gain weight fast as a look weak n very thin . I do some home workout viz. pushups , pullups , crunches , leg raises & triceps dips . Although ive got a good shape I look very thin . Few people said that eating more oily food may help to gain weight . I followed your diet chart n its very helpful in gaining weight but I gained only 4 kgs in 9 months . Please Help .
Hiu Pranav ,
weight gain is good only when you are gaining on muscle weight . i would not suggest you to go for oily foods. rather include more protein foods , and you can add some supplements too .
hiii, mam i am vaibhav. i am 18 years old, but still my weight is 50kg, and i am not physically healthy as normal required, i am felling very shy due to my physical health. so i refer your meal plan f day.. but we are not financial good in condition to apply that meal plan of day that you provide… so please help me to solve my problem and give me some tips which is able to apply according my financial condition on meal plan of day. otherwise give me another meal plan of day which comfortable for me as well as my financial condition.
please reply me
i am waitig for your reply
Hi Vaibhav ,
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
Hi mam i m 25 old height 5.8 ft weight 78 kg…i m also married and doing job in private sector…with doing preparation for compt exam ,,,there is lack of time for exercise due to study reason.i want manage weight up 65 kg . please suggest me.
then you should try protein supplements.
Hi mam,
I want to know that can a diabetic (Type 1) have high protein diet with protein supplements in order to gain weight.My Avg weight is 51-53 kg.My height is 5.4in.my age is 37.
Plz suggest diet plan to increase weight keeping in mind the diabetic condition.
Regds..
Hi Pradeep , yes you can . are you on insulin ?
Helo mam.
Diet chart is quite good.
Thanks for that
My age is 20 /hight-5.8″/weight-65
My face and arms are very thin,
Rest of the body is fine.
So plz suggest something really good for bulking arms/forsarms n face .
Plz :)
Hi Arjun,
to bulk up your face , eat well .. take the food items from above mentioned chart and eat at possible timings. for arms and forearms, exercising is what you need.
Hi Mam
I am Charu.My age is 22 years nd my weight is very lose 36 kg.please suggest me how to gain a weight in very short time.
use above given pla n
Ma’am i’m 19 yrs old and i’m 5.11″ and i weigh 58 kgs. I work out daily for one and half hour since last 1 year and i eat 9-10 chapattis and heavy brkfst everyday bt still i dnt seem to gain weight as expected. Also i feel dt my cheeks are becoming skinny….can u plz recommend me some diets at home dt i could eat to increase my weight upto 65-70 kgs plz….thank you…
Hi Dhrumil ,
you can try following the routine mentioned above , this will surely help.
Bt ur diet plan includes 7 meals a day and i dnt get time to eat more than 4 meals….so thats wt i’m asking….can u advice me how to get enough calories from 4 meals….and also…i eat 1-2 bananas oftenly and eat as many pluses as i can…..it would help me so much if u’d suggest me some items i shld eat everyday except for meat….thank you
yes dhrumil,
you can have pulses , lentils and legumes in as much quantity you like. you can have banana and eggs on regular basis. it is difficult to give u a 4 meal plan which provides 3000 cals . too many cals in one meal will not make you healthy , it will make you fat . plus it is not good for the body to handle so many cals at once , all extra cal will be converted to fat . so choose the best possible meal options from the mentioned article and follow that. and to meet up the target cals , you can include protein powders .
Ma’am i got an unusual request….should i continue doing wrkout if i cannot gain more calories than i burn….rather i should try to live a healthy life and concentrate on natural growth…coz rest of my body is slowly gettin in shape bt my chins are becoming skinny so overall i look skinny….so my main concern is dt if i shld continue wrkout or depwnd on natural growth?
Hi Dhrumil ,
you should continue workout and improve your diet . that way you can have a great body , and glowing face.
Hi mam
i am 21 and just 40kg i want to gain my weight tried many diet plans but nothing happened what should i do.!
Hi Kirti ,
Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
hello mam iam 18 years old my weight is 49 and iam doing gym can you plz suggest me any gainer or somthing else plzz
Hi Shiv ,
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hello mam, I am asking for my wife. After delivery my wife lost her weigh. When she was normal that time her weight was not good she was only 45. And now she is 35. She eat almost all things but unfortunate..
Kindly guide me mam
Hi Kunal ,
you can ask her to refer the above mentioned plan . is she still breast feeding
? if your baby is 1 year old she should stop feeding the baby . does she have any medical condition ? have you checked her thyroid ?
Good evening mam! Am 24 yrs 5.3 height and just 35 KGS female plz suggest some diet to gain atleast 10 KGS am in depression stage due to underweight…: (
Hi Jasmine,
dont be depressed. the above mentioned diet will help you
Hi Ma’am
Please suggest me a diet plan for gaining weight. I feel very weak and tired. I am 33 yrs old, my weight 40 kgs only. My height is 5’5”, I am male.
Thanks and Regards.
Hi Soumitra ,
you can try the above mentioned diet for help
I’m underweight.I have planned to gain weight so Can I consume pills to gain weight. if it is so,suggest some so to gain muscle mass.
No pill can help you in gaining or losing weight . its all about diet and exercise.
Hello Payal
I am 33 years old. Recently after giving birth to a baby, I was diagnosed with Gall Bladder stones. Since my baby was little and feeding I pushed the surgery for 4 months and stopped taking fat totally to avoid attacks. As a result I lost around 12 KGs of weight. Now its been almost 5 months since they operated and removed my gall bladder but I am not able to gain weight at all. Please advise.
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
hy mam i m vry worry abt my body coz i m feeling vry weak nd i need ur suggstion to gain some weight through my diets ng foods ! Age- 17 ! Hght_ 5-10 weight-60
Hi Robin ,
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
Hello Mam,
I also wants gain weight, i am doing night shifts regularly and not able to maintain proper diet chart.
now a days facing acidity problems, could you please suggest anything best for me, i am a vegetarian.
and thanks for sharing above diet plan, i will try for it.
Hi Kedar,
sure this will help . i am sorry we do not have any personalized diet service for weight gain. you can take the above mentioned chart as reference and adapt a healthier lifestyle.