How to Gain Weight in a Healthy Way
A steady calorie surplus with strength training builds muscle rather than just fat.
Create a surplus
Add 250 to 500 kcal a day above maintenance. That produces roughly 0.25 to 0.5 kg of gain a week.
Food choices
Energy-dense foods such as nuts, olive oil, dairy, whole grains and lean protein help. Smoothies and extra snacks are easy ways to add calories when appetite is small.
Train and get checked
Resistance exercise directs extra calories toward muscle. Unintended weight loss or persistent low weight should be checked by a clinician.
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A surplus of 250–500 kcal with resistance training favours muscle over fat. Gaining about 0.25 kg per week is a sustainable pace.
Educational content only. This article does not replace advice from a qualified health professional. Medical disclaimer.