How to Gain Weight Fast: 2024 Comprehensive Guide

Are you tired of being underweight and want to know how to gain weight fast? Gaining weight can be a slow and steady process, but sometimes you need to put on weight quickly. Whether you are trying to build muscle or just want to add some pounds, there are safe and healthy ways to gain weight fast.

While gaining weight generally involves consuming more calories than you burn, gaining weight fast requires a more strategic approach. It’s important to focus on nutrient-dense foods that will help you put on weight without sacrificing your health. In this article, we will provide you with tips and tricks on how to gain weight fast in a safe and healthy way. So, let’s get started!

Understanding How to Gain Weight Fast

If you’re wondering how to gain weight fast, let’s start with the basics. Understanding the technicalities will make it easier for you to follow the provided tips and stick to them over time.

Calories and Weight Gain

Calories are the building blocks of weight gain. When you consume more calories than your body burns, you’ll gain weight. To gain weight fast, you’ll need to consume more calories than your body burns each day.

One pound of body weight is equal to approximately 3,500 calories. So, to gain one pound per week, you’ll need to consume an extra 500 calories per day. To gain weight faster, you’ll need to consume even more calories.

Macronutrient Balance

While you now understand how to gain weight fast, it’s important to know that the types of foods you eat also matter. It’s important to focus on nutrient-dense foods that are high in protein, healthy fats, and complex carbohydrates.

Protein is especially important for gaining muscle mass. Aim to consume at least 1.6 grams of protein per kilogram of body weight per day to support muscle growth. Good sources of protein include meat, fish, eggs, dairy, and plant-based sources like beans and nuts.

Healthy fats are also important for weight gain. They’re more calorie-dense than protein and carbohydrates, so they can help you consume more calories without feeling too full. Good sources of healthy fats include avocados, nuts, seeds, and olive oil.

Complex carbohydrates are important for providing energy and supporting muscle growth. Good sources of complex carbohydrates include whole grains, fruits, and vegetables.

how to gain weight fast - plate with different kinds of food
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Role of Metabolism

Your metabolism plays a role in how many calories your body burns each day. Some people naturally have a faster metabolism, which means they burn more calories at rest than others. If you have a fast metabolism, you may need to consume even more calories to gain weight fast.

Strength training can also help boost your metabolism by building muscle mass. It seems counterintuitive at first, but muscles surprisingly weigh more than fat, meaning that if you were to exchange your excess fat for muscles (by training regularly and eating correctly) you not only improve your health but also gain weight fast.

Dietary Strategies

If you’re looking to gain weight fast, your diet is the most important factor to consider. By consuming more calories than you burn, you can put on weight quickly. However, it’s important to do so in a healthy way that doesn’t compromise your overall health. Here are some dietary strategies to help you gain weight fast:

High-Calorie Foods

To gain weight quickly, it’s important to consume high-calorie foods. Some great options include nuts, seeds, avocados, cheese, whole grains, and fatty fish. These foods are not only high in calories, but they’re also packed with essential nutrients that your body needs to function properly.

Meal Planning for Weight Gain

Meal planning can be a great way to ensure that you’re consuming enough calories to gain weight. Aim to eat three large meals per day, with snacks in between. Each meal should contain a balance of protein, carbohydrates, and healthy fats. Consider using a meal planning app or website to help you track your calories and macronutrient intake.

If you, like me, tend to be too lazy to cook different meals multiple times daily, you can resort to meal-prepping. Depending on how many different meals you want to eat over which period, you might be able to plan and cook your meals for the whole coming week on a Sunday afternoon, and will be able to enjoy quality time during your otherwise stressful week.

how to gain weight fast - example meal prep for 5 days
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Healthy Snacking Tips

Snacking can be a great way to increase your calorie intake throughout the day. However, it’s important to choose healthy snacks that are high in calories and nutrients. Some great options include nuts, seeds, dried fruit, and certain protein bars. Avoid unhealthy snacks like chips, candy, and soda, as these can lead to weight gain without providing any nutritional value.

You might be able to gain (unhealthy) weight fast, by eating a lot of junk food – but especially at the beginning of your weight gain journey, you should try to stay clear of them as well as possible. Over time you will get some opportunities to enjoy rather unhealthy food – where it wouldn’t have been possible to eat more healthily anyway.

Exercise and Weight Training

If you’re looking to gain weight fast, exercise and weight training can be an essential part of your journey. In this section, we’ll explore some of the best exercise and weight training techniques to help you achieve your goals.

Resistance Training

Resistance training involves lifting weights or using resistance bands to build muscle mass. This type of training is one of the most effective ways to gain weight fast, as it helps to increase muscle size and strength. When you lift weights, you’re creating tiny tears in your muscle fibers, which then repair and grow stronger during rest periods. To maximize your results, aim to do resistance training at least 2-3 times per week.

Compound Movements

Compound movements are exercises that work multiple muscle groups at the same time. These movements are great for gaining weight fast, as they engage more muscles and burn more calories than isolation exercises. Examples of compound movements include squats, deadlifts, bench press, and pull-ups. Incorporating these exercises into your workout routine can help you build muscle mass and increase your overall strength.

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Exercise Frequency

When it comes to exercise and weight training, frequency is key. To gain weight fast, you’ll need to exercise regularly and consistently. Aim to do at least 30 minutes of exercise per day, 5-6 days per week. This can include resistance training, cardio, or a combination of both. Be sure to give your body time to rest and recover between workouts, as this is when your muscles grow and repair.

If you got really motivated by reading these paragraphs about how to plan your training to gain weight fast – or if you generally just wanted to dive deeper into the topic of how to gain weight fast, I got you covered with an article about a weight gain workout plan.

Supplements for Weight Gain

If you’re struggling to gain weight, supplements can be an effective way to boost your calorie intake. Here are some of the most popular supplements for weight gain:

Protein Powders

Protein powders are a convenient way to increase your protein intake, which is essential for building muscle mass. Whey protein is one of the most popular types of protein powder, but if you’re lactose intolerant or vegan, you may want to consider alternatives like soy or pea protein. Look for protein powders with at least 20 grams of protein per serving.

Weight Gainers

Weight gainers are high-calorie supplements that are designed to help you pack on pounds quickly. They typically contain a combination of protein, carbohydrates, and fats, and can provide up to 1,000 calories per serving. However, be aware that weight gainers can be high in sugar and may not be suitable for people with diabetes or other health conditions.

While weight gainers can be a valid supplement choice, let me tell you, that these are definitely not necessary and you could even make your own weight gainer by blending calorie-dense foods. As a positive side effect, you get to choose what the ingredients are and are in full control either way.


Creatine is a naturally occurring compound that is found in muscle cells. It can help to increase muscle mass and strength, making it a popular supplement for bodybuilders and athletes. Creatine is available in powder form and can be added to your protein shake or other beverage. However, be aware that creatine can cause water retention and may not be suitable for people with kidney problems.

Generally, please be aware of the fact, that supplements and their interactions with your body can get quite complicated. If possible, you should always consult your healthcare provider before starting any new supplement regimen.

how to gain weight fast - supplements in a heart-shaped bowl
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Lifestyle Changes

Gaining weight requires more than just eating more food and training in the gym. Making lifestyle changes can also help you reach your weight gain goals. Here are some lifestyle changes that can help you gain weight faster:

Sleep Optimization

Getting enough sleep is important for overall health and wellbeing, but it can also help with weight gain. When you are well-rested, your body is better able to manage your appetite and metabolism, making it easier to maintain a healthy weight. Aim for at least 7-8 hours of sleep each night to support healthy weight gain.

Stress Management

Stress can have a negative impact on your weight gain goals. When you’re stressed, your body produces cortisol, a hormone that can increase appetite and cause cravings for unhealthy foods. Stress can also lead to emotional eating, which can sabotage your otherwise healthy diet. Finding ways to manage stress, such as through exercise, meditation, or talking to a therapist, can help you stay on track with your weight gain goals.

Consistency and Patience

Gaining weight is a gradual process that requires consistency and patience. It’s important to stick to a healthy diet and exercise routine over time to see results. Don’t get discouraged if you don’t see immediate changes in your weight or body composition. Keep in mind that healthy weight gain is typically 1-2 pounds per week. Be patient and stay consistent with your efforts, and you’ll see results over time.

Monitoring Progress

Congratulations on taking the first step towards gaining weight! Now that you have a plan in place, it’s important to monitor your progress to ensure that you’re on track. Here are a few ways to do that:

Tracking Caloric Intake

One of the most important factors in gaining weight is consuming more calories than you burn. To make sure you’re hitting your daily calorie goals, it’s essential to track your food intake. You can use a food journal, a calorie-tracking app, or a meal planning service to help you stay on track. Be sure to include all of the foods and drinks you consume, including snacks and beverages.

I find it easier to eat cleanly when I’m having to write down everything I eat. When you’re craving unhealthy foods, and you are not strong enough and have to give in to your cravings, you can limit the damage done, by forcing you to weigh your “sins” and note them in your tracking app.

how to gain weight fast - person counting calories in a physical note book
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Measuring Body Composition

Another way to track your progress is to measure your body composition. This involves assessing your body fat percentage, muscle mass, and overall weight. You can use a scale that measures body fat percentage or get a professional assessment from a trainer or healthcare provider. Keep in mind that your weight may fluctuate from day to day, so it’s important to focus on long-term trends rather than daily fluctuations.

Something I recommend eager people to do is to take a photo of themselves weekly, upload it to a private social media account – and compare yourself to some time ago. You would be surprised how different you view yourself over time. Imagine you visit a friend, after not seeing them a long time – and in contrast to what they looked like in your memories, their looks differ quite a bit.

Adjusting Your Plan

As you track your progress, you may find that you need to make adjustments to your plan. For example, if you’re not gaining weight as quickly as you’d like, you may need to increase your caloric intake or adjust your workout routine. On the other hand, if you’re gaining weight too quickly, you may need to scale back your calorie intake or adjust your exercise routine. Be patient and flexible, and don’t be afraid to make changes as needed.

If you want to dive deeper into the topic and if you are willing to adapt the information to your journey, you might be interested in an article about adjusting plans.

Health Considerations

If you are looking to gain weight fast, it is important to consider your health and well-being. Here are some health considerations to keep in mind:

Consulting with a Professional

Before starting any weight gain program, it is important to consult with a healthcare professional, such as a registered dietitian or a physician. They can help you develop a safe and effective plan that takes into account your individual needs and health status.

Managing Underlying Conditions

If you have an underlying medical condition, such as an eating disorder, diabetes, or thyroid problems, it is important to manage these conditions properly. Consult with your healthcare provider to ensure that your weight gain plan is safe and appropriate.

Avoiding Unhealthy Practices

Avoid unhealthy practices such as crash dieting, binge eating, or taking supplements without consulting with a healthcare professional. These practices can be dangerous and can lead to serious health problems.

How can I gain weight in America?

To gain weight in the US, eat more calories with nutritious foods, plan meals, snack healthily, and lift weights. Get professional advice for personal plans.

How to gain 5 kgs in a month?

Aim for a 5 kg gain by eating more quality calories, lifting weights, and possibly using supplements after medical advice. Regularly adjust your plan.

How to gain 10 pounds in 10 days?

Gaining 10 pounds in 10 days isn’t recommended. Aim for a healthier 1-2 pounds weekly with a balanced diet and exercise. Patience is key to sustainable weight.

How to gain 5 pounds in 24 hours?

Gaining 5 pounds in 24 hours isn’t healthy; it’s likely water or food weight. Focus on gradual, consistent weight gain methods instead.

What are your experiences with gaining weight fast? Have you reconsidered the speed at which you want to gain weight? Why have you or why haven’t you changed your stance?
Let us know in the comments below!

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Lukas Krämer
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