Eating a healthy, balanced diet that gives you the right number of calories for your height, activity level, and age can help you reach a healthy weight and help you build muscle.
Generally, it is recommended that the average adult woman needs around 2,000 calories a day, whilst an adult man needs approximately 2,500 calories per day to maintain a healthy weight.4
You’ll want to increase your calorie intake slightly for healthy weight gain but take it slow. Start by increasing your calorie intake by small amounts at a time instead of dramatically increasing your calories all at once. Why not try using a larger plate or adding an extra spoonful of food to your meals?
You’ll want to make sure you’re eating the right foods too. High-calorie foods full of saturated fat and processed sugars tend to increase body fat instead of lean body mass. Instead, add
nutrient-rich foods like fish, chicken, eggs, turkey, tofu, oats, rice, nuts, fruit, and vegetables to your daily diet.
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Make sure you’re drinking plenty of water as well! The UK government recommends drinking 6 to 8 glasses of water daily.6