WE HEAR A LOT about losing weight, but what about when you want to gain weight? I don’t think I am underweight but probably below the ideal weight for my height. I have had the same weight for years (decades even) but I believe that if I put on a little bit of flesh and my face becomes fuller, my wrinkles that come with aging would be reduced.
Increasing the total calorie intake is the best way to gain weight quickly. One common guideline is to aim for a surplus of calories per day to gain weight at a moderate and sustainable rate. Here’s a basic approach to determining the daily calorie needs for weight gain, according to dieticians:
1. Calculate basal metabolic rate (BMR): Use an online BMR calculator to estimate the calories your body needs at rest.
2. Factor in physical activity: Multiply your BMR by an activity factor representing your daily physical activity level (sedentary, lightly active, moderately active, very active).
3. Add a caloric surplus: Add 500–1,000 calories to the calculated total to gain weight. This is the number of calories you should aim to consume each day.
Here are a few ways you can encourage faster weight gain through your diet pattern:
1. Prioritize nutrient-dense foods: Choose nutrient-dense foods to ensure that essential vitamins and minerals accompany your weight gain. Include fruits, vegetables, lean proteins, whole grains, and healthy fats in your diet.
2. Maintain balance: A balanced diet includes carbohydrates, proteins, and fats. This helps support overall health and provides the energy necessary for weight gain.
3. Eat regularly: Be consistent with your meals and include nutritious snacks to maintain a steady calorie intake throughout the day. For example, instead of eating three large meals daily, perhaps you can switch to five slightly smaller meals and three snacks.
4. Choose larger portion sizes: Serve yourself more than you usually would, particularly with calorie-dense foods. If you’re not hungry for it, don’t stuff yourself, but also don’t limit yourself if you’re interested in eating more than usual in a sitting.
5. Use sauces and dressings: When you’ve put together your meal or snack, consider adding healthy toppings and sauces to enhance your meals’ flavor and calorie content. Examples of this can include olive oil and vinegar, guacamole, or a yogurt-based dressing.
6. Combine your dietary efforts with a structured strength or resistance training program. This can help promote muscle growth and ensure that the weight you gain is lean muscle mass. Strength training helps break down muscle fibers and repair and rebuild them stronger and larger over time.
To recapitulate, gaining weight requires consuming more calories daily than you burn off through your daily activities. Eating more frequently, adding calorie-rich sauces and dips, strength training, and patience are critical to successful weight gain. By Manny Palomar, PhD (EV Mail APRIL 14-20, 2025 Issue)
