Your targets
- Calories: maintenance plus 250 to 400 kcal. Get maintenance from the TDEE calculator.
- Protein: 1.6 to 2.2 g per kg of body weight. A 65 kg lifter needs about 105 to 140 g.
- Pace: gain about 0.25 to 0.5 kg a month as a beginner. Faster than that is mostly fat.
The macro calculator works out protein, carbs and fat for a lean bulk in one step.
Non-vegetarian plan, about 2,600 kcal and 150 g protein
| Meal | What to eat | Protein |
|---|---|---|
| Breakfast | 4-egg omelette, 2 slices bread, 1 banana | 30 g |
| Lunch | 150 g cooked chicken curry, 1.5 cups rice, 1 katori dal, salad | 50 g |
| Pre-workout | 1 cup curd with 30 g oats and a banana | 10 g |
| Post-workout | 1 scoop whey in 300 ml milk | 34 g |
| Dinner | 150 g fish curry or a 3-egg curry, 3 roti, sabzi | 30-40 g |
| Total | about 150-160 g |
Vegetarian plan, about 2,500 kcal and 135 g protein
| Meal | What to eat | Protein |
|---|---|---|
| Breakfast | 2 moong dal chillas with paneer, 150 g hung curd | 32 g |
| Lunch | 3 roti, 1 katori rajma, 50 g soya chunk sabzi, salad | 42 g |
| Pre-workout | 1 banana, 30 g peanuts | 8 g |
| Post-workout | 1 scoop whey in 300 ml milk | 34 g |
| Dinner | 1.5 cups rice, 1 katori dal, 1 katori curd, sabzi | 18 g |
| Total | about 135 g |
Without whey, replace it with 100 g paneer and a glass of milk, or with another 50 g of soya chunks. More ideas are in the vegetarian protein guide.
Training matters more than the diet
Food only builds muscle if your training asks for it. Follow a structured plan such as push pull legs or a beginner full-body plan, and add weight or reps over time, as explained in progressive overload.
Creatine monohydrate, 3 to 5 g a day, is the one supplement with strong evidence for muscle and strength. See the creatine guide.
Frequently asked questions
Can I gain muscle on a budget Indian diet?
Yes. Eggs, soya chunks, dal, milk, curd, peanuts and chicken are among the cheapest protein sources in India. Whey is convenient but optional.
How many eggs a day for muscle gain?
Three to six whole eggs a day is a common, safe amount for healthy adults and gives 18 to 36 g of protein. Combine them with other protein foods rather than relying on eggs alone.
Should I eat ghee to gain weight?
A little ghee is fine and an easy way to add calories, at about 45 kcal per teaspoon. But extra calories from protein and carbs help you train harder, so do not use ghee to fill the whole surplus.
How long before I see muscle gain?
Most beginners see visible changes in 8 to 12 weeks of consistent training and eating. Strength usually goes up within the first few weeks.
General information for healthy adults, not medical advice. See our medical disclaimer.
