10 Indian High-Calorie Foods For Weight Gain

Calories provide energy for the body to function. A man's and woman’s calorie intake is 2500 kcal/day and 2000 kcal/day, respectively. 

However, the intake differs because of various factors, including age and physical activity. Calories contain carbohydrates (60-70%), protein (10-15%), and fats (20-30%). 

Calories come mainly from foods; high proportions can increase weight, while low proportions may lead to weight loss. 

We often hear about health issues because of obesity. However, underweight people can also cause health problems. Underweight are people whose body mass index (BMI) is below 81.5, deal with sleeping issues, and have a weak immune system. Being overweight or underweight equally affects health. 

Eating anything and everything to gain weight can also contribute to severe health issues, so it is very important to be mindful of one's eating. There are innumerable high-calorie foods for weight gain. 

Calories and Its Breakdown

Calories derive from the foods and drinks you consume. These calories convert to energy, which is useful for your day-to-day activities. 

Calories are essential for heart beating, lung functioning, brain function, and proper immune functioning, where deficiency and excessive amounts can cause serious health complications. 

Every individual has a different daily calorie intake. Here is a breakdown of calories for women and men. 

Also, read https://redcliffelabs.com/myhealth/web-stories/8-healthy-foods-for-weight-gain-in-children/

Breakdown of Calorie Requirements for Women and Men 

Each person has a different requirement for calories. However, factors like age, height, lifestyle, physical activity, metabolism, and food control your daily calorie intake. 

For Women

Calorie intake is different for each woman, including pregnant or breastfeeding women. Here is a breakdown of the calorie requirements for women. 

Age	Calorie Requirement
2-4 Years	1000-1400
5-8 Years	1200-1800
9-13 Years	1400-2200
14-18 Years	1800-2400
19-30 Years	2000-2400
31-59 Years	1800-2200
60+ years	1600-2000

For Men 

Like women, men’s daily calorie requirement differs based on physical movement and age. Here is the men's calorie requirement by age. 

Age	Calorie Requirement
2-4 Years	1000-1400
5-8 Years	1200-1800
9-13 Years	1400-2200
14-18 Years	1800-2400
19-30 Years	2400-3000
31-59 Years	2200-3000
60+ Years	2000-2600

How Much Calories Should You Eat in a Day by Age? 

The daily calorie requirement differs by gender and age. Here is a chart breakdown of the calories you need in a day.

Gender	Age Group	Level of Physical Movement
Active	Moderate Active	Sedentary
Female	19 to 30	2400	2000-2200	1800-2000
	31 to 50	2200	2000	1800
	More than 50	2000-2200	1800	1600
Male	19 to 30	3000	2600-2800	2400-2600
	31 to 50	2800-3000	2400-2600	2300-2400
	More than 50	2400-2800	2200-2400	2000-2200

10 High-Calorie Foods for Weight Gain

Whatever you eat depends on your weight and health goals. The best food to gain weight comes from plant and animal protein, complex carbohydrates, and dairy products. Here is a list of 10 high-calorie foods you can add to your daily diet for weight gain. 

• Nuts

Nuts and nut butter are great food for weight gain. They are a perfect blend of calories and other nutrients. You can have them raw as well as prepare a calorie-rich snack. 

One cup of almonds contains 170 calories, 15g of fat, and 6g of protein. To prepare high-calorie food for weight gain, add them to a quick snack or meal like smoothies, yogurts, or crackers. 

• Dairy Products 

Milk, cheese, and eggs are the best foods for weight gain for both men and women. Their nutrition content, especially protein, calcium, carbohydrates, and fats, helps build muscles and gain weight. 

You can add whey protein in the milk to have a high-protein food for weight gain and muscle building. 

Cheese contains cholesterol and saturated fats, which provide calories essential for weight gain compared to eggs. They are high-protein foods for weight gain and muscle building. 

• Red Meat

Red meats, including pork and beef, are known foods to gain weight. It is high in calories, protein-rich, and nutrient-dense, supporting overall muscle growth, size, strength, and health. 

Studies prove that red meats are high-calorie foods for weight gain, providing strength training, and preventing muscle loss linked with aging. 

Red meats contain leucine, an amino acid that helps stimulate muscle protein synthesis. 

• Complex Carbohydrates

You must be aware that the complex carbohydrates in potatoes cause a sudden increase in energy flow. 

Quinoa, squash, beans, legumes, corn, buckwheat, potatoes, oats, and sweet potatoes are complex carbohydrates and high-calorie foods for weight gain. 

They also provide other essential nutrients, such as potassium, fiber, and whole grains. Additionally, these foods increase the storage of complex sugar compounds in muscle called glycogen. Glycogen is an important source that helps with energy and physical activity. 

You can add these complex carbohydrates in numerous ways, such as sour creaming potatoes, roasting vegetables in avocado oil, baking potatoes with hummus, and using soy milk in oatmeal or other hot grains. 

• Fatty-Fish

Salmon, tuna, and other fatty fish are high in omega-3 fatty acids and high in calories for weight gain. Omega-3 helps prevent severe health issues like cardiovascular diseases. 

You can prepare these oily fish sauteed, grilled, baked, poached, or steamed. Salads are the tastiest and healthiest way to consume high-calorie food for weight gain. 

• Dried Fruits

Dried fruits contain antioxidants, micronutrients, and anti-inflammatory properties that benefit overall development. This is a known fact. 

However, dried fruits are naturally high in sugar and fats, which increase the body's calorie intake. This high-calorie food for weight gain blends perfectly with curd or yogurt. 

Dates are a popular dried fruit. You can have them with peanut butter, blend them in a smoothie, or use them as a dressing. 

• Avocados

Unlike other fruits, avocados are nutritious and high-calorie foods that can be added to a diet to help gain weight. 

One large avocado contains around 365 calories, 17 grams of fiber, and 30 grams of fat. Mash avocado and add it to whole-grain bread for quick and tasty avocado toast, and you'll be eating high-calorie food for weight gain. 

You can also enjoy avocados in wraps, sushi, grilled, baked, pickled, fries, guacamole, or as a topping. 

• Cereal and Cereal Bars

You must have heard that cereals are healthy. They are, to be honest. But they also contain lots of carbs, nutrients, and calories.

Oatmeal is healthy. However, when cooked with whole milk, it can be a high-calorie food for weight gain. Top your prepared oatmeal with dried fruit, chia seeds, maple syrup, honey, and nuts. 

Cereal bars are high-protein foods for weight gain and a perfect blend of slow and fast-digesting carbs. 

Cereal bars are high-calorie foods for weight gain for vegetarians. Top them with boiled eggs, protein shakes, and curd or flavored yogurt. 

• Dark Chocolate

Dark chocolate doesn’t help with weight gain, but chocolates are chocolates. It is an apt food for calorie and protein intake, which can help with weight gain. 

Studies found that dark chocolate contains 70% cocoa, which helps prevent inflammation and kidney disease. 

A 100g bar of dark chocolate contains 75% cocoa, 600 calories, and compounds like fiber, magnesium, and antioxidants. 

The high-fat content of dark chocolate provides the body with the required calorie intake. 

•  Shakes and Smoothies

Shakes or smoothies are high-calorie foods for weight gain. You can prepare a variety of smoothies like a chocolate banana nut shake, vanilla berry smoothie, or green-rich shake, and have nutrients and calories for weight gain. 

These healthy and delicious drinks offer a great way to increase your daily calorie intake. 

If you are lactose intolerant, opt for soy milk instead of dairy milk and enjoy these healthy, nutritious, and calorie-rich smoothies and shakes. 

To know more healthy weight gain foods, check out https://redcliffelabs.com/myhealth/food-and-nutrition/healthiest-weight-gain-foods-that-you-must-include-in-your-diet/ 

The Final Thought 

If you plan to gain weight, the above-listed high-calorie foods can help. However, high-calorie food for weight gain is effective only when applied correctly. Start by slowly adding them to your diet and notice the differences. However, consult a dietician, nutritionist, or healthcare provider before making any lifestyle changes to ensure you implement them effectively and safely.