If you are eating all day but not seeing any changes on the scales then it can be very frustrating if you are looking to gain weight fast. Many slim guys will be in this position. The issue isn’t your effort, it is your approach. You may have tried eating bigger meals or snacking more but not seen much of a difference. This is because you are not aiming to eat certain amounts.
In this post you will get an easy to follow calorie goal, a list of the best high calorie foods to eat to gain weight and an easy diet plan to gain weight fast but in a healthy way. The solution is easier than you think. You don’t need to be eating weird foods or spending hours in the kitchen. All you need to do is consistently eat in a calorie surplus with a bit of structure. Everything is easy to follow and can be done today.
One important note: fast here means steady and lasting, because crash-gaining mostly adds belly fat and generally bad for your overall health.
Why It Is So Hard for Skinny Guys to Gain Weight Fast
You are not lacking willpower. You are not lazy and you are not doing anything incorrectly. There are many factors that are against you and most are out of your control. Your friends aren’t trying any harder they have just got a different body type.
You have a genetic body type and weight range. You have a fast metabolism, meaning you burn a lot of calories. You also don’t have a large appetite meaning you struggle eating large meals. You also burn calories throughout the day by doing little activities such as walking and fidgeting. All of these are normal and many people have them.
Your body also fights back. As you start to eat more, your body will reduce the amount of hunger hormones you feel, making you feel full quicker and struggle to eat. This is why it rarely works to just eat more. However if you have a plan to eat more calories you will be adding them without relying on hunger.
If you have a BMI less than 18.5 or are losing weight without trying, you should see your doctor. This could be due to a thyroid problem or other health issue.
How Many Calories You Need to Gain Weight Fast
Start by finding out how many calories you need to maintain your weight. This can be done using any online calculator and will take into account your age, height, weight and activity level.
Add between 300-500 calories a day to create a calorie surplus. This means that you are eating more than your body is burning. This is actually a rule of the weight gain process.
This will be your starting figure. Online calculators will only give you an estimate and there can be a large variance between what the calculator says and what you actually need. The best way to know is to track your weight. There are free apps on your phone that will allow you to track how many calories you’re eating throughout the day.
Weigh yourself every morning after you’ve gone to the toilet but before you’ve eaten anything. You should look at the average of your weight over the week. Your weight will fluctuate throughout the day due to water and food intake so looking at the average will give you the truest figure. As a simple guideline if after 2-3 weeks you haven’t gained any weight add an extra 200-300 calories.
The more of a surplus you have the quicker you’ll see weight on the scales, but the more of that weight will be fat. Most guys will find that keeping things moderate is the best option. Making small gradual changes will be easier to stick to.
For example if your maintenance is 2500 calories and you add 500 calories to this you’ll want to be eating around 3000 calories a day. Eat around this figure for 3 weeks and if you haven’t seen any change increase your target to around 3250 calories. Write this number down and plan your meals around hitting this target.
High Calorie Foods for Weight Gain
The goal is calories with nutrition attached, not chips and soda. The NHS advises against relying on chocolate, cakes, and sugary drinks.
- Olive oil: about 120 calories per tablespoon
- Nuts and seeds: about 160 to 200 calories per ounce
- Avocado: about 240 calories per fruit
- Whole milk: about 150 calories per cup
- Full-fat cheese: about 100 to 120 calories per ounce
- Dried fruit: about 100 to 130 calories per ounce
Nut butter, granola, eggs, salmon, rice, potatoes and pasta are also a great addition to your list. These are all easy to source and simple to cook. Fat is the most calorific macronutrient so using foods such as oils, nuts and cheese will help little eaters the most. Start with 2 or 3 favorites.
These foods are great because they can easily be added into foods you are already eating. Add a drizzle of oil to vegetables, mix nuts into your oats, add cheese to eggs and avocado to rice. Cook your oats with whole milk rather than water. Add a spoon of nut butter to your toast or fruit to make a great snack. The portion sizes remain the same so you’re not increasing the amount they are eating. This increases the number of calories but is still easy to do. Try to use whole foods so you’ll be adding more protein and vitamins to their diet. Always have a few on hand to keep them eating.
A Simple Healthy Weight Gain Diet Plan
Eat 5-6 smaller meals throughout the day. Many underweight people have a small appetite so can get full quickly with a large plate. Having smaller meals will help you finish your meal. Often you won’t feel hungry until later so time your meals. Aim to eat every 3 hours. Make sure to treat your meals like an appointment. Cooking in bulk on a free day will help save time.
Here is an example of how your day could look. All meals include a source of protein and fat/starch to keep your energy levels up and calories high:
| Meal | What to eat |
| Breakfast | Oats made with whole milk, topped with nuts and a sliced banana |
| Morning snack | Optional. Add it for a sixth meal |
| Lunch | Rice, chicken, and a spoonful of olive oil |
| Afternoon snack | Cheese with dried fruit |
| Dinner | Salmon with potatoes and vegetables |
| Before bed | A shake |
Replace any foods you don’t like for a similar item, for example pasta instead of rice, so your meal plan still fits your preferences.
Drink calories can help if you have little of an appetite. A smoothie or shake can contain between 300-600 calories and are easy to drink. A post workout shake can contain over 500 calories using whole milk, banana and peanut butter. Try to drink fluids around 30 minutes after your meals, not during. This will help with your appetite as the fluids will fill your stomach.
Try to aim for 1.6g of protein per kg per day as research has shown there is no extra muscle building benefit above this.
Conclusion
Calculate your calorie surplus and tailor your intake based on what you’re seeing on the scales. Eat calorie dense whole foods, lift weights 3-5 times per week. However, it is important that you do this slowly to gain weight fast. If you rush you will gain fat. If you do it consistently you will also gain muscles. Guys who gain well will be doing similar things week after week. Try to make one change this week. For example, add a smoothie or an extra snack. Once this becomes a habit, you can move onto your next change. After trying a lot of things, if you are struggling to gain weight, speak to a doctor.
Frequently Asked Questions
How many calories to gain weight fast?
Add 300 to 500 calories above maintenance and adjust based on weekly average weight.
What are best high calorie foods for weight gain?
Olive oil, nuts, nut butter, avocado, whole milk, cheese, dried fruit, rice, eggs and salmon.
How often should I eat on this plan?
Eat 5 to 6 small meals every 3 hours, each with protein plus fat or starch.
Do I need to exercise to gain weight?
Yes, lift weights 3 to 5 times per week to build muscle not just fat.
When should I see a doctor?
If your BMI is below 18.5 or you are losing weight without trying.
