It doesn’t matter if a food is healthy or not, it’s all about calories in, calories out. You’ll get more nutrition from healthy food, but any excess calories will put on weight.

There is a proviso though, those excess calories have to be above your total energy expenditure for the day. Your calorie requirements for a day come from four things, your basal metabolic rate, this is the calories your body needs just to function and this is by far the biggest section. Average males can be around 1600+ calories a day just to exist, then there’s calories burned through exercise, that one is pretty straight forward. Then there’s your NEAT (Non exercise activity thermogenesis) that’s calories you burn during your day to day tasks. It will be low if you have a sedentary job, high if you have an active job like cleaning, construction, etc. Then there is the thermic effect of food. Your body requires energy to process your food, but this one is pretty small.

All of these factors will give you your total daily energy expenditure (TDEE) if you consume more calories in a day than your TDEE then you’re going to gain weight, regardless of whether those calories come from healthy foods or unhealthy foods.

Dear BMG,

You wrote: ‘x4 pieces of chicken thighs, x3 avocados, brocolli and lets say that is around 900 calories… ‘
But just chicken and avocado are already over 1500 kcal. So I can understand that you’re having a hard time. Your numbers aren’t correct. Best find a better calorie checker that doesn’t fool you.

Good luck!