By Sumaiya·10 November 2025· 6 min
Weight gain done right means lean muscle, better energy and stable digestion — not visceral fat.
Calorie surplus
Add 300–500 calories above maintenance with whole foods, not sugar.
Protein floor
1.6 g per kg body weight from dal, paneer, eggs, fish and dairy.
Train
Strength training 3x a week locks the calories into muscle.
Want a plan built for your body?
Book a 1:1 consultation with Sumaiya — in clinic or online.