Proper Calories give proper Nutrients to the body. Nutrients provide energy, contributes  towards body structure, and regulates chemical processes. This helps to detect and respond towards environmental surroundings, move, excrete wastes, breathe, grow, and reproduce. 

Understanding Calories

Calories is a Count of energy produced through foods. These Calories provides energy to the body and helps in performing vital operations. Daily Intake of calories depend upon various parameters such as-  age, gender, metabolism, lean muscle mass or physical strength. Calorie Count is important for any person whether a person is strout or lean.

Being Underweight creates unhealthy Immunity, organ failure, muscle atrophy etc.. whereas having extra weight makes people Obese. Obesity is itself related to so many health problems such as:Heart disease,type 2 diabetes, cancer, Sleep apnea and others.

  • Calorie Count for Underweight:3000 calories per day along with strength Building exercises calories differ.
  • Calorie Count for Over weight: 22 calories for each kilogram they weight.

Reasons: Why you should Consume a Good Calorie diet:

Calories are a form of Energy resources which helps your body to break down food molecules into protein, carbohydrates and fats, this helps  you to perform  intense activities and routine follow up. Some Important parameters for Good calorie Diet include:

  • Good Calorie diet helps in  losing weight:
  • Choose and eat
  • Stay energized 
  • Reduce blood suga
  • Caloric balance


In this Read, we are discussing about top high calorie Food that will help you to build muscles, increase weight and develop muscle endurance.

1. Rice

Rice contain high carbohydrates and essential fiber which makes it a good Calorie food. With 100 grams of rice we can get around 130 calories. Rice has a diet provides high nutrition and tons of energy.

  1. Home-made Protein Smoothies:

 Protein Smoothies contains concentrated source of nutrients which includes protein, carbohydrates, vitamins,  fat  and minerals. Protein smoothies 

Contains high protein and around  530 Calories to help gain or maintain weight.

Some protein Smoothies include:

  • Coffee protein smoothie
  • Apple cinnamon heart protein smoothie
  • Strawberry banana smoothie
  • Chocolate peanut butter shake
  1. Milk :

Milk is a nutritional rich liquid which contains significant calcium, protein, carbohydrates, fats and vitamims. It provides a balanced approach to gain weight, build muscles and maintaining healthy immune system. 

  1. Potatoes:

Potatoes are high in carbohydrates and contains high vitamin C, vitamin B6, potassium, magnesium, iron and ffolate etc.. Potatoes contain high calories which increases muscle glycogen and helps boost body muscles.

  1. Dry Fruits:

Dry fruits such as: dates, prunes, apricots, cashew nuts or Almonds are energy-dense fruit which offers high amount of nutrition and can help in weight gain and body strengthening. Dry fruits are high in natural sugars, it’s best to consume them with a healthy fatty source or protein to minimize negative impact on blood sugar

  1. Eggs:

Eggs contain every micronutrients such as: calories, proteins, healthy fats and vitamin D. Eggs are a good source for Muscle Building, and weight gaining. One single large boiled egg contains around 155 calories and 6 grams of protein.It’s  important to have a whole egg for maximum nutritional value.

  1. Dark chocolate:

Dark chocolate are high in calories  and contains (150-170 calories per ounce). Dark chocolate are in calories and therefore produces  extraweight.Dark chocolate  contains a moderate amount of saturated fat, which negatively impacts  blood lipid levels, Dark chocolate  contains less sugar,but more antioxidants and micronutrients, which contain fibre and magnesium. 

  1. High Calorie fruits:

Fruits are known for there low calorie Intake. But there are some fruits which contain High carbohydrates and fat content and therefore, provides high calorie content to the body. Some of High calorie fruits include:

  • Bananas are not only nutritious but also contain high carbohydrate and fat. Bananas can be taken in any form- oatmeal or as smoothie.

Calories: 105

Protein: 1 gram

Fat: 0.4 grams

Carbs: 27 grams

Fiber: 3 grams

Vitamin B6: 26% of the Daily Value (DV)

  • Mangoes are highly delicious and contains good nutritional value such as: copper, VitaminB, along with vitamin A and E.

Calories: 99

Protein: 1.4 grams

Fat: 0.6 grams

Carbs: 25 grams

Fiber: 3 grams

Vitamin C: 67% of the DV

  • Avocado are highly versatile and an excellent fruit for high calorie Intake. Avocados contain highnutrients, including potassium and vitamins K, C, B5 and B6.

Calories: 161

Protein: 2 grams

Fat: 15 grams

Carbs: 8.6 grams

Fiber: 7 grams

Vitamin K: 17.5% of the DV

  1. Cheese:

Cheese has depth of flavors and high-calories adding this to your diet will provide good nutritional value of calories,  protein, iodine, phosphor and Vitamin C. Cheese are of different types. High calorie cheese such as parmesan and cheddar are good in nutritional value. Moderate amount of  (30g), cheese should be enjoyed as part of a balanced diet.

Calories: 402 per 100 gram

Protein: 25g per 100 gram

Fat: 35g 

Carbs: 1.3 g 

Vitamin A : 1002 IU

Vitamin D : 24 IU

  1. Whole Grain Cereals:

Whole grain cereals are high in calories and contains trans-fats and saturated fats. Unsaturated fats provide high calories and essential carbohydrates. Some whole grain cereals include: Wheat, barley, and Oats. These staple diet contributes for high calories.

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