Q. How can a 20-year-old boy gain healthy weight?

Answered by
Sumiya Sulthana
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on May 30, 2022


I am a 20-year-old male with a height of 5 ’ 10 " and a weight of about 135 lbs. I was wondering how I can gain weight. My body does not appear to gain much weight in the past few years and I do not know if there is something wrong with me. Please help.



Welcome to

I understand your concern.

Thank you for posting your query.

You can also opt for a call consultation.

You need to accept that weight loss is as difficult as weight gain. But it will happen gradually, not fast.

I will need some more details for a proper medical diagnosis so that I can provide a customized diet plan for you.

For now, I can suggest you some tips-

1. You must consume a high protein diet including almonds, walnuts, vegetables, paneer, soya, tofu, chia seeds, and flax seeds.

2. You must follow some workout regimes as planks.

3. You must increase your fluid intake.

4. You must take sufficient rest and 8 hours to 9 hours of sleep.

5. You can manage stress with meditation

6. You must do breathing exercises.

7. You can take small frequent meals. Take a 2800 kcal diet which includes carbohydrates 50 %, protein 30 %, fat 20 %, and increase fiber intake up to 30 % of your diet. If required, you can add a supplement like whey protein.

Thank you.

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