Yes, you can gain weight as a guy by pairing a daily calorie surplus with progressive lifting, steady protein, and sleep.
You want size, strength, and a wider frame. This guide keeps it simple. You’ll learn how much to eat, how to train, and what to track. Everything here is practical and based on well-regarded sources.
What Healthy Weight Gain Looks Like
The goal is lean mass, not a bloated belly. Aim for slow, steady progress. Most guys do well with a surplus of 300–500 calories per day. That pace tends to add about a pound per week when training hard and sleeping enough.
Hit your surplus by adding calorie-dense foods to meals you already eat. Keep protein high, carbs plentiful, and fats present. Lift with intent three to five days each week. Sleep at least seven hours per night.
| Body Weight | Surplus / Day | Likely Weekly Gain |
|---|---|---|
| 54–59 kg (120–130 lb) | +300 kcal | ~0.25–0.4 kg (0.5–0.9 lb) |
| 61–68 kg (135–150 lb) | +350 kcal | ~0.25–0.5 kg (0.5–1.1 lb) |
| 70–77 kg (155–170 lb) | +400 kcal | ~0.3–0.5 kg (0.7–1.1 lb) |
| 79–86 kg (175–190 lb) | +450 kcal | ~0.3–0.6 kg (0.7–1.3 lb) |
| 88–95 kg (195–210 lb) | +500 kcal | ~0.35–0.6 kg (0.8–1.3 lb) |
| 97–104 kg (215–230 lb) | +500 kcal | ~0.35–0.6 kg (0.8–1.3 lb) |
| 106–113 kg (235–250 lb) | +500–600 kcal | ~0.35–0.7 kg (0.8–1.5 lb) |
| 115+ kg (250+ lb) | +500–600 kcal | ~0.35–0.7 kg (0.8–1.5 lb) |
How To Gain Weight As A Guy: Step-By-Step Plan
Here’s a clean flow. Pick a surplus target. Set protein, carbs, and fats. Run a basic split. Track weight, waist, and lifts. Adjust every two weeks. This uses the exact phrase how to gain weight as a guy because that’s the goal you’re chasing.
Step 1: Pick Your Surplus
Start at +300 kcal per day if you’re lean or new to lifting. Go to +500 if you’re underweight or your job burns a lot. Hold that number for two weeks, then look at your trend. If the scale barely moves, raise intake by 150–200 kcal. If your waist jumps fast, trim 100–150 kcal.
Step 2: Set Protein, Carbs, And Fats
Protein drives repair and growth. A daily range of 1.6–2.2 g per kg of body weight suits lifters across levels. Split that across three to five meals so each meal lands a solid dose. Fill the rest of your calories with plenty of carbs for training and enough fats for energy and taste.
Quick ranges per kilogram: protein 1.6–2.2 g; carbs 3–6 g (more on hard days); fats 0.7–1.2 g. These aren’t strict rules. They’re guardrails that keep intake high enough to grow without turning every day into a spreadsheet.
Step 3: Train For Muscle
Muscle grows when you nudge it beyond current capacity and repeat that pattern. Base your week on compound lifts: squats, deadlifts or hinges, bench or push variations, rows, and pull-ups or pulldowns. Add isolation work for arms, calves, and delts to fill gaps.
Do 10–20 hard sets per muscle group each week across two to four sessions. Use 5–30 reps based on the lift. Most sets should end with one to two reps left in the tank. Add a little weight or a rep when the bar speed and form stay honest. That’s progressive overload in plain terms.
Step 4: Sleep And Recovery
Adults need seven hours or more per night. Sleep helps hormones, recovery, and training output. Keep a fixed bedtime, a cool, dark room, and a short wind-down routine. If you train late, a light carb snack can settle you down and smooth the night.
Step 5: Track And Adjust
Weigh in under the same conditions each morning. Average seven days to remove noise. Aim for gains of 0.25%–0.5% of body weight per week. Take photos every two weeks in the same light. Log your main lifts and try to beat last week by a small, clean margin.
Gaining Weight As A Guy: Rules That Work
Eat real meals. Drink calories when appetite lags. Lift heavy basics often. Nail protein at each meal. Sleep enough. Make small, steady bumps rather than wild swings. When appetite dips, choose liquid calories and softer textures to slide intake higher without a wall of chewing.
Easy Calorie Wins
- Add one tablespoon of olive oil to two meals (+240 kcal).
- Blend milk, oats, banana, and peanut butter into a shake.
- Choose whole milk over skim with meals.
- Keep trail mix, granola, and yogurt on hand for quick snacks.
- Use tortillas, rice, and pasta to anchor plates on training days.
Sample Day At 3,000 Calories
Breakfast: Oatmeal with milk, whey, berries, and peanut butter. Lunch: Rice, chicken thighs, olive oil, and veg. Snack: Yogurt with granola and honey. Dinner: Pasta with beef and cheese. Shake: Milk, banana, oats, and peanut butter.
Smart Supplement Options
You don’t need many. Creatine monohydrate at 3–5 g per day pairs well with lifting. Whey protein helps you hit targets on busy days. Keep basics first: food, training, sleep. Add supplements to fill gaps, not as the base of your plan.
Mistakes That Stall Progress
- Living on snack foods and skipping full meals.
- Ignoring compound lifts and chasing only small pump work.
- Eating big on training days and tiny on rest days.
- Program hopping every week.
- Sleeping five hours and wondering why progress crawls.
How To Gain Weight As A Guy: Troubleshooting
Low appetite? Eat more often and drink part of your calories. Soups, stews, shakes, and smoothies go down easy. Plateaus? Raise carbs first by 40–60 g per day. Soft gain? Keep the surplus, add steps, and push harder in the gym. This keeps the phrase how to gain weight as a guy in view while giving fixes you can use today.
Beginner Upper–Lower Split (4 Days)
This simple split covers every muscle twice each week. Rest 60–120 seconds on accessories and 2–3 minutes on big lifts. Warm up with light sets before your work sets. Finish with a short walk or bike to cool down.
Upper A
Bench press 4×6–8; Barbell row 4×6–8; Overhead press 3×8–10; Lat pulldown 3×10–12; Dumbbell incline press 3×10–12; Face pull 3×12–15; Curl 2×12–15; Triceps pressdown 2×12–15.
Lower A
Back squat 4×5–8; Romanian deadlift 3×6–8; Leg press 3×10–12; Calf raise 4×10–15; Ab wheel 3×8–12.
Upper B
Weighted pull-up 4×5–8; Dumbbell bench 4×8–10; Seated row 3×8–10; Lateral raise 3×12–15; Cable row 3×10–12; Hammer curl 2×12–15; Skull crusher 2×10–12.
Lower B
Deadlift 3×3–5; Front squat 3×5–8; Hip thrust 3×8–10; Split squat 3×10–12; Calf raise 4×10–15; Plank 3×45–60s.
Progress Markers And Targets
Waist should lag behind thighs and chest. Your best sign is steady strength on big lifts while scale weight climbs. Photos every two weeks help you judge shape changes that a scale misses. If arms and legs look fuller and you’re adding reps or kilos, you’re on track.
| Food | Portion | Calories |
|---|---|---|
| Olive oil | 1 Tbsp | ~120 kcal |
| Peanut butter | 2 Tbsp | ~190–200 kcal |
| Whole milk | 1 cup | ~150 kcal |
| Granola | 1/2 cup | ~200–250 kcal |
| Trail mix | 1/4 cup | ~170–200 kcal |
| Oats (dry) | 1/2 cup | ~150–190 kcal |
| Rice (cooked) | 1 cup | ~200 kcal |
| Penne with beef sauce | 2 cups | ~600–700 kcal |
| Avocado | 1 medium | ~220–250 kcal |
| Dark chocolate | 40 g | ~220 kcal |
Method, Criteria, And Sources
Protein ranges reflect widely used sport nutrition guidance, including a position stand from the International Society of Sports Nutrition. Resistance training volume and progressive overload cues align with well-known guidelines from strength and conditioning groups. Sleep guidance follows public health recommendations for adults. Links below point to clear, specific pages:
When To See A Clinician
If weight drops without trying, appetite disappears, or you notice ongoing gut pain, book a medical visit. Rule out thyroid issues, anemia, or other causes. Then ease back into this plan with a small surplus and gentle training until you feel steady.