Should I eat more calories on workout days?

In this brief guide, we will answer the query, “Should I eat more calories on workout days?”. We will also talk about the foods to include in your diet to increase your calorie intake.

Should I eat more calories on workout days?

Yes, you should eat more calories on your workout days, an addition of 300-500 calories if you are looking to gain muscles and weight slowly or 700-1000 calories more if you are on a quick and rapid weight and muscle gaining workout.

The daily calorie intake should be between 2000-2600 for males doing the normal activity and 1600-2000 calories for females doing the same.

The calorie intake for a working out male is recommended to be 3000 calories per day nad 2400 calories for an active female.

The calorie count can be calculated using the body weight, of which 18 calories for every pound of body weight is required to maintain a healthy weight and body. So additional calories as mentioned before should be added through meals and supplements when working out.

What are the foods with high calories to help gain weight?


Milk is full of proteins, carbs, healthy fats, nutrients like calcium and vitamins, and other minerals that aid in muscle building and weight gain.


Rice is full of carbohydrates and incorporating it into your daily diet can definitely increase your weight.

Red meat

Red meat like beef and lamb are certainly the best muscle-building foods. They consist of Leucine, a key amino acid that your body needs to stimulate muscle protein synthesis and add new muscle tissue.

Starchy food

Starchy food such as potatoes, quinoa, oats, corn, buckwheat, beans, and legumes add carbs and calories to help you gain weight and also increase your muscle glycogen stores.


Adding salmon and other oily fish to the diet can definitely increase the calories and help to gain weight. Salmon is full of omega-3 fatty acids and good quality fat and protein which increases the calorie intake.

Dried fruits, nuts, and nut butter

Dried fruits and nuts are high-calorie snacks that are rich in antioxidants and micronutrients. The nuts and dried fruits have a naturally high sugar content which makes them great for gaining weight.


Avocados are a great source of healthy fats as they are fairly calorie-dense and can help in weight gain. Adding avocados to your daily diet can certainly increase the calorie count to help gain weight.

Whole grain bread

Bread made from whole grains is effective in gaining weight when consumed by combining them with a good protein source. Whole grain bread is a great source of carbohydrates that help in weight gain.

Dark chocolate

Chocolates are high in healthy fats which means they are high-calorie foods that help in weight gain.


Cheese is a healthy fat option for weight gain which also contains essential nutrients and proteins which stack up tons of calories needed for weight gain.

Cheese can be smacked on its own or can be added to other food like grated cheese in your pasta or shaved cheese to your salads or melted in your whole-grain bruschetta.

Whole eggs

Eggs are the best and healthiest foods for building muscles and gaining muscle mass to gain weight. Eggs have a great combination of healthy fats and high-quality proteins which is beneficial for weight gain.

It is very important to eat the whole egg as the egg yolk contains most of the beneficial nutrients the egg has to offer.

Eggs are very convenient to eat as they can be consumed any way you like them from drinking them raw with milk to making omelettes to boiling to poaching.

Full fat yoghurts

Full fat yoghurts are full of nutrition along with a well-balanced mix of protein, carbs, and fat. It is a healthy and convenient snack to snack on with the addition of nuts, dry fruits, and seeds such as chia seeds or flax seeds making it an even better choice to add healthy fats and protein to your diet.

Greek yoghourts are recommended as they have more calories, less sugar, and lots of protein compared to regular yoghurt as the Greek yoghurt is strained and is made thicker.


Oils such as extra virgin olive oil, coconut oil, and avocado oil are packed with good fat and carbohydrates which aid in weight gain. Cooking with these oils or simply adding them to salads as salad dressings will incorporate them into your daily intake of calories.


Pasta is made up of wheat flour, oil, and eggs which are all calorically dense and carbohydrate-rich ingredients making pasta a healthy choice for weight gain. 

It is important to avoid eating bleached pasta as they have lost quite nutritional value. Whole grain pasta is the go-to for weight gain.

Protein supplements

Protein supplements and mass gainers such as whey protein powders are also great sources to increase the calorie intake to help in weight gain. 

These supplements can help in gaining muscle mass as it contains all the essential amino acids required to stimulate muscle growth. 

Simply mixing it with water can do the trick but if you want to add more calories then make a smoothie with the protein powder, milk, chia seeds, and bananas or berries.


In this brief guide, we answered the query, “Should I eat more calories on workout days?”. We also talked about the foods to include in your diet to increase your calorie intake.

I hope you find this blog useful. If you have any questions, please let us know.


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