Best Diet Plan for Weight and Muscle Gain (With Macros According to Body Weight)
Introduction
If you want to gain weight and build muscle, your diet is just as important as your workout. Simply eating more food won’t guarantee muscle growth—you need a structured plan based on your body weight, calorie needs, and macros (protein, carbs, fats).
In this guide, we’ll cover:
•How to calculate calories for weight gain
•Macro requirements according to body weight
•A sample muscle gain diet plan (2500 kcal example)
•Tips to maximize results
Step 1: Calculate Calories for Muscle Gain
To build muscle, you must be in a calorie surplus (eating more calories than you burn).
👉 Formula for calorie intake:
Calories = Body Weight (kg) × 35–38 kcal
Example: If your weight is 70 kg,
Calories needed = 70 × 36 = 2520 kcal/day
Step 2: Macronutrient Breakdown According to Body Weight
Macros provide the fuel your body needs for growth. Follow these science-backed guidelines:
1. PROTEIN – MUSCLE BUILDING BLOCK
Requirement: 1.6–2.2 g per kg of body weight
Example: 70 kg × 2 g = 140 g protein/day
Sources: Eggs, chicken, paneer, soya chunks, lentils, fish.
2. CARBOHYDRATES – ENERGY SOURCE
Requirement: 4–6 g per kg of body weight
Example: 70 kg × 5 g = 350 g carbs/day
Sources: Rice, roti, oats, potatoes, fruits.
3. FATS – HORMONE & RECOVERY SUPPORT
Requirement: 0.8–1 g per kg of body weight
Example: 70 kg × 0.9 g = 63 g fat/day
Sources: Nuts, ghee, olive oil, seeds, avocado.
Step 3: Sample Diet Plan for 70 kg Person (2500 kcal)
Target Macros: 140g Protein | 350g Carbs | 65g Fat
Breakfast:
4 whole eggs + 3 egg whites
3 slices whole wheat bread
1 banana
(~35g protein, 60g carbs, 20g fat)
Mid-Morning Snack:
200g curd
30g almonds
(~15g protein, 15g carbs, 15g fat)
Lunch:
150g chicken breast / paneer / soya
2 cups rice + 1 roti
Salad + 1 tsp ghee
(~40g protein, 90g carbs, 15g fat)
Pre-Workout Meal
60g oats
1 scoop peanut butter
1 apple
(~12g protein, 70g carbs, 12g fat)
Post-Workout Meal
200g paneer or whey protein shake
2 bananas
(~30g protein, 60g carbs, 8g fat)
Dinner:
150g fish/chicken/soya
2 roti + 1 small bowl rice
Veggies sautéed in olive oil
(~35g protein, 55g carbs, 15g fat)
Tips to Maximize Muscle Gain
✅ Track your progress—aim for 0.25–0.5 kg weight gain per week.
✅ Lift weights with progressive overload.
✅ Drink at least 3–4 liters of water daily.
✅ Sleep 7–8 hours for recovery.
✅ Adjust carbs/fats if weight gain is too fast or too slow.
Conclusion
The best diet plan for weight and muscle gain is one that’s tailored to your body weight and macro requirements. By eating the right balance of protein, carbs, and fats, along with consistent training, you’ll build lean muscle mass without unnecessary fat. Stick to this plan for at least 8–12 weeks, and you’ll notice a big transformation.