What can I do to put on weight? I'm 20 years old and my weight is 36 kg.

 If you're looking to gain weight, here are some general guidelines to follow:

1. Increase your calorie intake: The most important aspect of weight gain is consuming more calories than you burn. Start by calculating your daily calorie needs using an online calculator, and then aim to consume more calories than that to create a calorie surplus.

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2. Eat nutrient-dense foods: Focus on consuming foods that are rich in nutrients and calories. Include sources of lean protein (such as chicken, fish, tofu, and legumes), complex carbohydrates (whole grains, potatoes, and rice), healthy fats (avocado, nuts, and olive oil), and plenty of fruits and vegetables.

3. Frequent meals and snacks: Instead of sticking to three large meals, try eating smaller, more frequent meals throughout the day. Include healthy snacks between meals to increase your overall calorie intake.

4. Include protein in each meal: Protein is essential for muscle growth and repair. Make sure to include a source of protein in each meal or snack. Good options include eggs, dairy products, lean meats, beans, and nuts.

5. Strength training exercises: Engaging in resistance training exercises can help you build muscle mass, which contributes to healthy weight gain. Consider working with a qualified trainer to develop a program suited to your needs and abilities.

6. Stay hydrated: Drinking enough water is important for overall health. It won't directly contribute to weight gain, but it supports proper digestion, nutrient absorption, and overall bodily functions.

7. Monitor progress and adjust: Keep track of your weight and monitor your progress over time. If you're not seeing the desired weight gain, consider increasing your calorie intake or seeking guidance from a healthcare professional or dietitian.

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Remember, it's important to approach weight gain in a healthy and balanced manner. If you have any underlying health conditions or concerns, it's advisable to consult with a healthcare professional or a registered dietitian who can provide personalized guidance.