My weight is 36kg my height 5 age 14 what ideal and how can i gain weight?

Based on the World Health Organization (WHO) growth charts, your weight is below the ideal range for your age, height, and sex. The ideal weight for a 14-year-old girl of your height is between 42kg and 54kg.

To gain weight healthily, you should focus on increasing your calorie intake and exercising regularly. Here are some tips to help you gain weight:

1. Eat more calorie-dense foods. Choose foods that are high in calories and nutrients, such as nuts, seeds, avocados, olive oil, whole grains, and dairy products.

2. Eat frequent meals and snacks. Aim to eat three meals and two snacks per day.

3. Add healthy fats to your meals. Healthy fats, such as olive oil, avocado, and nuts, can help you gain weight and improve your overall health.

4. Drink plenty of fluids. Drinking water and other fluids can help you stay hydrated and feel full.

5. Get regular exercise. Exercise can help you build muscle mass and gain weight. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

6. Get enough sleep. When you are sleep-deprived, your body produces more of the stress hormone cortisol, which can lead to weight loss. Aim for 8-10 hours of sleep per night.

7. Manage stress. Chronic stress can lead to weight loss. Find healthy ways to manage stress, such as exercise, yoga, or meditation.

If you are struggling to gain weight, it is important to talk to your doctor. There may be an underlying medical condition that is causing your weight loss.