Deficitly
Open the calculator
How do you gain weight in a healthy way?
To gain weight, eat about 300–500 calories a day more than you burn, mostly from calorie-dense foods such as nuts, nut butters, oils, whole milk, oats, dried fruit, rice and pasta, and spread it over 4–5 meals and snacks. Lift weights 2–4 times a week and eat plenty of protein so the gain is mostly muscle. Aim for 0.25–0.5% of your weight a week: about 0.15–0.30 kg (0.3–0.7 lb) a week at 60 kg (132 lb).
How many calories do you need to gain weight?
| Person | Maint. | Lean+0.25%/wk | Faster+0.5%/wk |
|---|---|---|---|
| Woman, 48 kg 106 lb165 cm, BMI 17.6 | 1,640 | 1,770 | 1,910 |
| Woman, 52 kg 115 lb170 cm, BMI 18.0 | 1,750 | 1,890 | 2,030 |
| Man, 56 kg 123 lb178 cm, BMI 17.7 | 2,080 | 2,240 | 2,390 |
| Man, 62 kg 137 lb185 cm, BMI 18.1 | 2,240 | 2,410 | 2,580 |
Your own numbers, with a goal date: the weight gain calculator. If eating that much is the hard part, the next two sections matter most.
High-calorie foods for weight gain
| Food | kcal / 100 g | kcal / serving | Protein |
|---|---|---|---|
| Coconut oil1 tbsp (13.6 g) | 890 | 120 | 0 g |
| Olive oil1 tbsp (13.5 g) | 885 | 120 | 0 g |
| Macadamia nuts1 oz (28 g) | 720 | 200 | 2 g |
| Butter1 tbsp (14 g) | 715 | 100 | 0 g |
| Pecans1 oz (28 g) | 690 | 195 | 3 g |
| Walnuts1 oz (28 g) | 655 | 185 | 4 g |
| Dark chocolate, 70–85%1 oz (28 g) | 600 | 165 | 2 g |
| Peanut butter2 tbsp (32 g) | 600 | 190 | 7 g |
| Peanuts, dry-roasted1 oz (28 g) | 585 | 165 | 7 g |
| Sunflower seeds1 oz (28 g) | 585 | 165 | 6 g |
| Almonds1 oz (28 g) | 580 | 160 | 6 g |
| Pumpkin seeds1 oz (28 g) | 560 | 155 | 8 g |
| Cashews1 oz (28 g) | 555 | 155 | 5 g |
| Hemp seeds, hulled3 tbsp (30 g) | 555 | 165 | 9 g |
| Flaxseed2 tbsp (20 g) | 535 | 105 | 4 g |
| Granola½ cup (61 g) | 490 | 300 | 8 g |
| Chia seeds2 tbsp (24 g) | 485 | 115 | 4 g |
| Trail mix¼ cup (38 g) | 460 | 175 | 5 g |
| Beef jerky1 oz (28 g) | 410 | 115 | 9 g |
| Cheddar cheese1 oz (28 g) | 405 | 115 | 6 g |
Fats are the easiest calories to add without feeling stuffed: a tablespoon of olive oil is about 120 calories, two tablespoons of peanut butter about 190. Sort all 121 foods in the high-protein foods box, which can rank by calories per serving.
Calorie-dense foods that also bring protein
| Food | kcal / 100 g | kcal / serving | Protein |
|---|---|---|---|
| Peanut butter2 tbsp (32 g) | 600 | 190 | 7 g |
| Pumpkin seeds1 oz (28 g) | 560 | 155 | 8 g |
| Hemp seeds, hulled3 tbsp (30 g) | 555 | 165 | 9 g |
| Granola½ cup (61 g) | 490 | 300 | 8 g |
| Beef jerky1 oz (28 g) | 410 | 115 | 9 g |
| Swiss cheese1 oz (28 g) | 395 | 110 | 8 g |
| Vital wheat gluten (seitan)¼ cup (30 g) | 370 | 110 | 23 g |
| Bagel, plain1 bagel (105 g) | 265 | 275 | 11 g |
| Ground turkey 93% lean, cooked100 g (3.5 oz) | 215 | 215 | 27 g |
| Sardines, canned in oil1 can (92 g) | 210 | 190 | 23 g |
| Salmon, farmed, cooked100 g (3.5 oz) | 205 | 205 | 22 g |
| Ground beef 90% lean, cooked100 g (3.5 oz) | 205 | 205 | 25 g |
A day that adds about 1,050 calories
- 2 × 1 cup milk, whole: 300 kcal, 15 g protein
- ½ cup oats, dry: 150 kcal, 5 g protein
- 2 tbsp peanut butter: 190 kcal, 7 g protein
- 1 medium banana: 105 kcal, 1 g protein
- 1 tbsp olive oil: 120 kcal, 0 g protein
- ¼ cup trail mix: 175 kcal, 5 g protein
Together: about 1,040 calories and 34 g of protein on top of what you eat now. Use half of it for a lean bulk. Split it into a milky oat breakfast, a peanut butter and banana snack, oil on dinner and trail mix in the afternoon.
Tips if you're never hungry
- Drink some calories: milk and smoothies are less filling than the same calories as food.
- Eat on a schedule, every 3–4 hours, instead of waiting for hunger.
- Add fat to what you already eat: oil, butter, cheese, nuts, avocado.
- Go for bigger portions of starch (rice, pasta, potatoes) and fewer bulky salads before the main meal.
- Keep snacks where you are: nuts, trail mix, dried fruit, granola.
Gain muscle, not just fat
A surplus without training adds mostly fat. Three full-body strength sessions a week, adding weight over time, and 1.6–2.2 g of protein per kg turn the surplus into muscle (calories to build muscle, protein to build muscle); split your calories with the macro calculator. If your weight is normal but you're soft, see skinny fat; if you think your metabolism is the problem, gaining with a fast metabolism.
How fast can you gain weight safely?
About 0.25–0.5% of your weight a week. Faster gain is mostly fat and water. The first week or two often shows 1–2 kg on the scale as glycogen and water refill; judge from week 3 on, with weekly averages (why your weight fluctuates).
When to see a doctor
See a doctor if you're losing weight without trying, your BMI is under 18.5 and you can't gain, or you have symptoms like a racing heart, diarrhoea, heat intolerance or ongoing tiredness. An overactive thyroid, coeliac disease and other conditions make gaining weight hard and need treatment rather than more food. If eating feels difficult for emotional reasons, an eating-disorder service can help.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy (2018). Food IDs in the table notes.
- Iraki J, Fitschen P, Espinar S, Helms E. Nutrition recommendations for bodybuilders in the off-season: a narrative review. Sports 2019;7(7):154.
- Levine JA, Eberhardt NL, Jensen MD. Role of nonexercise activity thermogenesis in resistance to fat gain in humans. Science 1999;283(5399):212–214.