Gaining weight is, at its core, the mirror of losing it: instead of a deficit, you need a calorie surplus. But just as losing weight on junk is a bad idea, gaining it on ultra-processed food is too. The goal is a moderate surplus, with protein and strength, so the scale rises with muscle and not just fat.
The 3 pillars for quality weight gain
| Pillar | Target | Why |
|---|---|---|
| Calorie surplus | +300-500 kcal/day | Material to grow |
| Protein | 1.6-2.2 g/kg | Build muscle, not just fat |
| Strength | 2-4 days/week | Direct the weight toward muscle |
| Pace | ~0.25-0.5 kg/week | Minimise fat gained |
Renzy tells you whether you hit your surplus and your protein each day, so you gain weight as muscle and not just fat.
Scan your food with a photo. Calories, macros and micronutrients in 3 seconds.
Energy-dense foods (real food)
- Nuts and their butters (peanut, almond): very calorific and convenient.
- Olive oil: an extra drizzle adds calories without filling you.
- Full-fat dairy, cheese and Greek yoghurt: energy + protein.
- Avocado, granola and oats: dense, healthy energy.
- Homemade shakes (milk, oats, fruit, nut butter): your liquid calories.
- Legumes, rice and pasta: a carb base for total volume.
In short: gaining weight healthily is not eating anything, it is a moderate surplus of real food, with enough protein and strength so the gain is muscle. Be patient (~0.25-0.5 kg/week), use liquid calories if eating is hard, and adjust by the trend. Lean on Renzy to make sure you hit your calories and your protein each day.
Renzy calculates all of this for you
Scan your food with a photo. Calories, macros and micronutrients in 3 seconds.
