Food Rich in Calories for Weight Gain

The most calorie-dense whole foods include nuts (almonds, macadamia, walnuts), seeds, coconut meat, dried fruits, avocado, and fatty fish. These provide 300–700+ kcal per 100g.

A surplus of 250–500 calories per day above your TDEE will support steady weight gain. For lean muscle gain, aim for 300–500 kcal surplus with adequate protein (1.6–2.2g per kg bodyweight).

Clean bulking focuses on a modest calorie surplus (300–500 kcal) from nutrient-dense, high-protein foods to maximize muscle while minimizing fat. Dirty bulking means eating anything — faster gain, but more fat.

CalRay's AI photo logging makes it easy. Snap a photo of your meal, and CalRay estimates calories and macros instantly — so you can see whether you're hitting your surplus target without tedious manual entry.