Gaining weight

Published 27 September 2026.

Gaining weight is the same math in reverse: eat a bit more than you burn. The hard part is usually appetite, not knowledge.

How much more

Start about 250–300 kcal a day above your maintenance number from the calculator. Check your weekly average weight. If it hasn’t moved in 2–3 weeks, add another 100–200 kcal.

Make it muscle

Strength training plus enough protein is what directs extra food toward muscle rather than only fat [1]. Adults should do muscle-strengthening activity at least 2 days a week [2]. Aim for protein at the upper end of the guideline range, around 1.6 g per kg [3].

Eating more without feeling stuffed

• Add fat to what you already eat. An extra tablespoon of olive oil is about 120 kcal and barely changes the volume.
• Add a meal, not bigger meals. A fourth, smaller meal is easier than larger plates.
• Drink some calories. Milk or a smoothie is easier than solid food when you’re not hungry.
• Keep fiber up, but not at every bite. You still need 25–38 g a day [4], but very high-fiber meals fill you up fast. Spread it across the day. See Fiber.
• Keep easy snacks ready: nuts, cheese, boiled eggs (recipe 1).

See a doctor if

You are losing weight without trying, have a poor appetite that doesn’t improve, or are underweight and don’t know why.

General information, not medical advice. If you have a health condition, are pregnant or take medication, check changes with your doctor.