Macros for Weight Gain for Women - How to Eat for Healthy Mass

Gaining weight is easy. Doing so in a healthy way is a different story entirely. It requires a strategic balance of protein, carbohydrates, and fats to fuel muscle growth and avoid excess fat storage. As you grow older, balancing this with hormonal shifts during your perimenopausal and menopausal years can make this process trickier. After all, not all weight gain is good for you.

The good news is that there are science-backed macronutrient ratios that can help simplify the process.

Let’s explore how to adjust your plate for sustainable weight gain that prioritizes muscle, energy, and hormonal harmony.

Understanding Macros for Weight Gain

Macronutrients—protein, carbohydrates, and fats—are the building blocks of every meal. But their ratios matter more than you might think. Eating 2,500 calories of pizza versus balanced meals with salmon, lentils, and avocado creates vastly different results.

For women who are navigating metabolic slowdowns and hormonal fluctuations, the right macronutrient ratios can mean the difference between fluctuating and stable energy levels, among other things.

Why Macros Matter More Than Just Calories

Calories determine weight gain, but macros dictate whether that weight is muscle or fat. Protein intake, for example, helps preserve lean mass, while carbohydrates fuel workouts and recovery, and fats regulate hormones like estrogen and insulin.

According to this study, the olider you get, the more you will benefit from increased protein intake, but most sadly do not know this.

If you don’t know these little dietary adjustments, your excess calories will end up settling on your body as abdominal fat, which can be difficult to remove.

How a Caloric Surplus Helps You Gain Weight

A surplus means eating more calories than you burn. But “more” isn’t a free pass for processed snacks. For steady muscle growth, you’ll want to aim for a 250-500-calorie surplus every day. This slow and gradual increase minimizes fat storage while giving your body time to adapt.

For example, adding a post-workout smoothie with Greek yogurt, oats, and almond butter can boost your calories without spiking your blood sugar levels and causing crashes.

Common Myths About Gaining Weight the Right Way

One myth is that “clean eating” alone guarantees results. While whole foods are indeed healthy for you, mindlessly eating these nutrient-dense foods isn’t enough. If you eat too much, you’ll still end up packing on the pounds. But if you eat too little, such as when following overly restrictive diets, you’ll end up starving yourself and being malnourish.

Another common misconception among women is that fats can make you gain fat. But, in reality, olive oil, nuts, and seeds are important for hormone production. You’ll actually need to eat more of these healthy fat sources in your later years, not less.

Last but definitely not the least, weight gain doesn’t mean eating a buffet for every meal.

Ideal Macronutrient Ratios for Weight Gain

A good starting point for weight gain is to aim for 30% protein, 40% carbohydrates, and 30% fats, adjusting them based on how your body responds.

If you’re fairly active, your body might need more carbohydrates for energy, but those with insulin resistance might be better off adding more fat to their diet, and increased protein intake is best for those who strength train.

How Much Protein You Need to Build Muscle

Try to eat at least 1.2 to 1.6 grams of protein per kilogram of body weight daily. If you’re 150 pounds, that’s 82 to 109 grams, which might sound like a lot until you actually try it. The secret is to spread intake across multiple meals. This makes the meals less daunting while allowing you to maximize muscle synthesis.

An easy way to look at adding more protein to your daily diet is to add farm-raised chicken eggs at breakfast, grilled chicken in your salads, or cottage cheese to your dinner.

Research confirms that this kind of approach reduces muscle loss during aging.

Carbohydrates and Their Role in Energy & Recovery

Carbohydrates have never been your enemy. They’ve been unfairly vilified for years, and there’s some truth to what most people believe about them. Certain types of carbohydrates are definitely not healthy for you. But treating them as if they’re all bad is just as bad. The lack of carbohydrates can lead to minimal glycogen stores in your body, especially if you’re working out.

One way of putting it is that eating little to no carbohydrates means that you aren’t feeding your body enough fuel. A car without fuel can’t run at all. That’s your body without carbohydrates.

A good way to avoid the negatives of unhealthy carbohydrates is to focus on fiber-rich options like sweet potatoes, quinoa, and berries. These slow-digesting carbohydrates prevent energy crashes and support gut health. This study found that those who ate complex carbs post-exercise recovered faster and built more muscle than those skipping carbs.

The Importance of Healthy Fats for Hormonal Balance

Avocados, chia seeds, and fatty fish like mackerel provide omega-3s to ease inflammation and balance estrogen. During menopause, when estrogen drops, these fats help mitigate symptoms like hot flashes and even brain fog. A 2021 trial linked higher omega-3 intake to reduced abdominal fat in postmenopausal women.

How to Calculate Your Macros for Weight Gain

Calculating macros isn’t just plugging numbers into a formula. It’s a process that you need to tweak based on your lifestyle, goals, activity levels, stress, genetics, and even sleep quality. For example, someone who walks 10,000 steps daily and lifts weights three times a week will need more carbs than a person with a sedentary job. Hormonal health also plays a role. Women with polycystic ovary syndrome (PCOS) or thyroid imbalances may require adjustments to carb or fat ratios to support metabolic function.

Determining Your Total Daily Energy Expenditure (TDEE)

Your TDEE combines basal metabolic rate (calories burned at rest) and calories burned through activity.

While online calculators provide rough estimates, they often overlook minor details like non-exercise activity thermogenesis (NEAT), such as fidgeting or standing, and other little things that you do every day that burn a slight amount of calories.

To get a better idea of how many calories you burn and need, track your food intake and weight for two weeks using apps like MyFitnessPal. You’ll know that you’re on the right track if you can maintain your weight.

Setting Your Caloric Surplus for Gradual vs. Fast Weight Gain

A gradual surplus of 250-300 calories daily is ideal for sustainable muscle growth. This allows your body to adapt without overwhelming your digestive system or triggering fat storage. For faster gains, such as rebuilding after prolonged calorie restriction, aim for 400-500 extra calories. Focus on calorie-dense additions like nut butter stirred into oatmeal or adding avocado slices to sandwiches. However, larger surpluses require better precision to avoid wasted efforts.

Adjusting Macros Based on Progress and Activity Levels

Macro splits aren’t hard rules. If anything, they’re more like guidelines. You have to learn how to adjust them based on how you’re feeling. For example, if you’re gaining weight but have little to no energy left to do other things, your body isn’t getting the nutrients it needs. Particularly, feeling sluggish is usually a sign that you need more carbohydrates to fuel your workouts. Then, if your progress stalls, add more protein.

For example, if you weigh 140 pounds and eat 80 grams of protein every day but you’re no longer seeing positive improvements, you can try bumping your protein intake up to 100 grams. On the other hand, if you suffer from joint pain and inflammation, your symptoms could improve if you start eating more omega-3-rich sources like walnuts or salmon.

Best Foods for Healthy Weight Gain

Not all calories are equal. Prioritize foods that deliver vitamins, minerals, and fiber alongside macronutrients.

High-Calorie, Nutrient-Dense Protein Sources

Grass-fed beef offers 22 grams of protein per 3-ounce serving and contains conjugated linoleic acid (CLA), which supports lean mass. For plant-based options, tempeh provides 20 grams of protein per cup and is fermented for easier digestion.

Pair these with roasted sweet potatoes or a drizzle of tahini for a balanced meal to maximize calorie density.

Cottage cheese with pineapple and hemp seeds before bed supplies casein protein, which, according to this study, digests slowly to aid overnight muscle repair.

Complex Carbs for Sustained Energy

Eat slow-digesting and complex carbohydrates if you want lasting energy without the usual mid-day crashes.

Try purple potatoes, which have anthocyanins to reduce inflammation or teff, an ancient grain packed with iron and calcium. Blend frozen mango into a smoothie with vanilla protein powder and coconut milk for a post-workout boost. The natural sugars replenish glycogen quickly, while fiber prevents a crash.

Research has proven that the correct type of post-exercise meals can lead to better results.

Healthy Fats to Support Weight Gain

Chia seeds soaked in almond milk create a pudding-like texture and deliver 10 grams of fiber per serving. Ghee (clarified butter) is lactose-free and rich in butyrate, which you can add to roasted vegetables or stir into quinoa to support gut health. For snacks, dark chocolate-covered almonds offer antioxidants and magnesium for muscle relaxation.

Meal Timing and Frequency for Weight Gain

When aiming to gain weight, how and when you eat can be just as important as what you eat.

It’s easy to feel overwhelmed with how much more you’re suddenly starting to eat. You can prevent this shock while keeping your metabolism engaged by spreading your meals throughout the day (or your fasting window if you’re following a fasting period).

Smaller, frequent meals paired with strategic snacks help maintain steady blood sugar levels for sustained energy during workouts and recovery and prevent bloating.

How Often Should You Eat to Gain Weight?

Aim for five to six eating opportunities every day. mind you, we said “opportunities” and not meals.

It’s important to maintain this distinction. After all, eating five full meals a day is a recipe for disaster unless you’re bulking and know what you’re doing. For most, the best way to put this is to eat three main meals with two to three snacks in between. For example, drinking a mid-morning smoothie with banana, spinach, and peanut butter, while snacking on roasted chickpeas or a slice of whole-grain toast with almond butter at night to prevent muscle breakdown overnight.

Pre- and Post-Workout Nutrition Strategies

Before workouts, focus on easily digestible carbs and moderate protein. Afterwards, eat protein and fast-acting carbohydrates. This way, you’re giving your body fuel for each session and material to rebuild your muscles and recover faster.

A small bowl of oatmeal with blueberries or a rice cake with honey primes your body for energy without discomfort. On the other hand, chocolate milk offers whey protein and sugars to replenish glycogen.

Snacks and Liquid Calories to Boost Intake

Blend rolled oats, frozen mango, coconut milk, and a scoop of collagen peptides for a 500-calorie shake. Savory options like miso soup with tofu and seaweed offer sodium for hydration and protein without overloading your body with sweets and sugar. For snacks, making your own trail mix with dark chocolate chunks and dried apricots can provide a quick energy boost.

According to this study, adding liquid calories to your diet means that you’re less likely to gain weight. Although it might sound counterintuitive, it’s a way to add more nutrients to your day-to-day meals without necessarily adding more calories, leaving more room for other nutrient-filled meals.

Common Mistakes to Avoid When Gaining Weight

Even if you go into this diet with the best intentions, you can make mistakes derailing your entire progress. For example, eating 3,000 calories of processed snacks might help you hit a calorie surplus with minimal effort, but all that junk won’t help you build muscle or support your hormonal health. If anything, a snacking binge like this can set your progress back by days, if not weeks.

Not Eating Enough Protein for Lean Mass

This study found that those who consumed at least 1.6 grams of protein per kilogram of body weight daily gained twice as much muscle as those who ate lower amounts. So, try to sneak in a protein source in every meal. It can be a hard-boiled egg, or pea protein, or snacking on tofu and edamame. Drinking whey protein isn’t a bad idea either.

Relying Too Much on Junk Food for Calories

Swap fries for air-popped popcorn tossed in nutritional yeast, or replace soda with homemade lemonade sweetened with dates. These choices provide nutrients like B vitamins and fiber, which support digestion and energy.

Experts have found a direct link between ultra-processed foods and visceral fat, even among individuals with similar calorie intakes.

Ignoring Strength Training and Workout Recovery

Eating for weight gain without strength training isn’t a good idea. All those extra nutrients have to go somewhere, and you’d prefer that they become building blocks for more muscle mass. Otherwise, you’ll end up in worse shape, with a higher fat percentage and possibly unwanted but preventable health issues.

To get the most out of your strength training sessions, focus on compound movements like squats, deadlifts, and push-ups. Pair this with rest days and adequate sleep for proper recovery.

Recap of Macros for Weight Gain

Gaining weight in a way that prioritizes muscle over fat requires a deliberate approach to macronutrients. Protein, carbohydrates, and fats each play distinct roles, and their ratios must align with your body’s unique needs.

Just don’t forget that your starting ratio is a template that you should adjust based on feedback. If you’re gaining weight but feeling fatigued, shift 5% of calories from fats to carbs. If hunger pangs strike midday, add fiber-rich fats like chia seeds or nut butter to meals. Tracking progress through photos, strength gains, or energy levels is more telling than the scale alone.

Finally, consistency trumps perfection. Missed a meal? Add a nutrient-dense smoothie later. Struggling to hit calories? Swap steamed veggies for roasted ones drizzled in avocado oil. Changes don’t and can never happen overnight. Plateaus happen. When they do, reassess your surplus, experiment with meal timing, and introduce new foods like tahini or buckwheat.

Remember that healthy weight gain is a marathon. Treat it like one.

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