How to Gain Weight Fast and Safely | Easy and Simple Tips for Weight Gain
This is a detailed article about what you can do to gain weight. These methods work fast, and will improve your health and appearance at the same time.
The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs.
You can determine your calorie needs using this calorie calculator If you want to gain weight slowly and steadily, aim for 300–500 calories more than you burn each day according to the calculator.
If you want to gain weight fast, aim for around 700–1,000 calories above your maintenance level.
Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take.
You don’t need to count calories for the rest of your life, but it helps to do it for the first few days or weeks to get a feel for how many calories you’re eating. There are many great tools out there to help you.
You need to eat more calories than your body burns to gain weight. Aim for 300–500 calories per day above your maintenance level for slow weight gain or 700–1,000 calories if you want to gain weight fast.
What Does Underweight Really Mean?
Being underweight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health.
Conversely, over 25 is considered overweight and over 30 is considered obese.
Use this calculator to see where you fit on the BMI scale (opens in a new tab).
However, keep in mind that there are many problems with the BMI scale, which only looks at weight and height. It does not take muscle mass into account.
Some people are naturally very skinny but still healthy. Being underweight according to this scale does not necessarily mean that you have a health problem.
Being underweight is about 2–3 times more common among girls and women, compared to men. In the US, 1% of men and 2.4% of women 20 years and older are underweight ( Being underweight is defined as having a body mass index (BMI) below 18.5. It’s much more common in women and girls.
Eat Plenty of Protein
The single most important nutrient for gaining healthy weight is protein Muscle is made of protein and without it most of those extra calories may end up as body fat.
Studies show that during periods of overfeeding, a high-protein diet causes many of the extra calories to be turned into muscle ( However, keep in mind that protein is a double-edged sword. It’s also highly filling, which may reduce your hunger and appetite significantly, making it harder to get in enough calories ( If you’re trying to gain weight, aim for 0.7–1 grams of protein per pound of body weight (1.5–2.2 grams of protein per kilogram). You can even go above that if your calorie intake is very high.
High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet.
Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight instead of just fat.
Lift Heavy Weights and Improve Your Strength
To make sure that the excess calories go to your muscles instead of just your fat cells, it’s absolutely crucial to lift weights.
Go to a gym and lift 2–4 times per week. Lift heavy and try to increase the weights and volume over time.
If you’re completely out of shape or new to training, consider hiring a qualified personal trainer to help you get started.
You may also want to consult with a doctor if you have skeletal problems or any medical issue.
It’s probably best to take it easy on the cardio for now focus mostly on the weights.
Doing some cardio is fine to improve fitness and well-being, but don’t do so much that you end up burning all the additional calories you’re eating.
It’s very important to lift heavy weights and improve your strength. This will help you gain muscle mass instead of just fat.
The bottom line
Many factors can contribute to unintentional weight gain Poor sleep, sedentary activities, and eating too many processed or sugary foods are just some of the habits that may increase your risk of weight gain.
Yet, a few simple steps such as mindful eating, exercise, and focusing on whole foods can help you reach your weight loss goals and improve your overall health.