Everyone talks about losing weight. It is the global obsession. But for the "hardgainers" or people recovering from illness, the question of how can you gain weight is actually a massive source of frustration. You eat until you feel sick, yet the scale doesn’t budge. Or worse, you gain five pounds and it all goes straight to your midsection while your arms stay like toothpicks. It's annoying.
Gaining weight healthily isn't just about smashing pizzas. If you do that, you'll feel like garbage. Your skin might break out. Your energy will crater. We are looking for high-quality mass—muscle tissue and healthy fat distribution. This requires a bit of a mathematical approach mixed with some old-school kitchen wisdom.
The Caloric Surplus Reality Check
You have to eat more than you burn. That is the physics of the human body. However, most people who think they are "eating a ton" are actually just eating one giant meal and then skipping breakfast or having a light lunch. Their total daily intake is still too low.
To actually move the needle, you need to find your Total Daily Energy Expenditure (TDEE). There are plenty of calculators online, like the ones provided by the Mayo Clinic, that help you estimate this based on your age, height, and activity level. Once you have that number, you need to add about 300 to 500 calories on top of it. Don't go straight to a 1,000-calorie surplus. You'll just get bloated and give up.
Slow and steady wins here.
Why Liquid Calories Are Your Best Friend
Chewing is exhausting. If you are trying to hit 3,000 calories a day through chicken breasts and broccoli, you are going to fail. Your jaw will get tired before your stomach is full. This is where the "weight gain shake" comes in, but stay away from the cheap powders filled with maltodextrin and artificial fillers.
✨ Don't miss: Why Meditation for Emotional Numbness is Harder (and Better) Than You Think
Make your own. Throw a cup of whole oats into a blender and pulse them into a flour. Add two tablespoons of natural peanut butter, a frozen banana, a scoop of whey protein, and whole milk. That’s an easy 700 to 900 calories you can drink in five minutes. It doesn't leave you feeling "heavy" the way a massive plate of pasta does.
The Macro Split: Protein Isn't the Only King
We’ve been conditioned to think protein is everything. It's important, sure. You need about 0.7 to 1 gram of protein per pound of body weight to build muscle. But if you only eat protein, your body will just burn it for energy. That’s an expensive and inefficient way to fuel yourself.
You need carbohydrates. Carbs are protein-sparing. They spike insulin, which is a highly anabolic hormone that helps drive nutrients into your muscle cells. Think white rice, sweet potatoes, and fruit.
Then there are fats. Fats are the "secret weapon" for anyone wondering how can you gain weight without eating 24/7. Fat has nine calories per gram, whereas protein and carbs only have four. Adding a tablespoon of olive oil to your rice or eating half an avocado with breakfast adds significant calories without increasing the volume of the food much.
- Whole Eggs: Don't just eat whites. The yolks contain cholesterol and fats necessary for testosterone production.
- Nut Butters: Almond, peanut, or cashew. Put it on everything.
- Full-Fat Dairy: If your stomach can handle it, Greek yogurt and whole milk are easy wins.
- Red Meat: Steak or ground beef provides creatine and iron, which are great for strength.
Resistance Training is Non-Negotiable
If you eat a surplus and sit on the couch, you will get fat. Period. To ensure the weight you gain is functional and looks good, you have to lift heavy things.
🔗 Read more: Images of Grief and Loss: Why We Look When It Hurts
Focus on compound movements. We are talking about squats, deadlifts, overhead presses, and rows. These exercises recruit the most muscle fibers and trigger a larger hormonal response. A study published in the Journal of Applied Physiology consistently shows that mechanical tension is the primary driver of muscle hypertrophy.
Don't overdo the cardio. You don't need to quit it entirely—heart health matters—but maybe stop the 5-mile daily runs for a few months. Keep it to light walking or short HIIT sessions. Save those calories for the repair process.
The Importance of Sleep
Muscle doesn't grow in the gym. It grows while you sleep. Most growth hormone secretion happens during deep sleep cycles. If you're pulling five hours a night, you are sabotaging your gains. Aim for eight. If you can't get eight, get seven and a nap.
Why Your Appetite is Liar
Your body likes stasis. It wants to stay exactly where it is. When you start eating more, your body might ramp up your metabolism or increase your "NEAT" (Non-Exercise Activity Thermogenesis). You might find yourself fidgeting more or pacing while on the phone. This is your body trying to burn off the extra energy.
You have to be disciplined. Even when you aren't hungry, you have to hit your numbers. It’s basically a second job for the first few weeks until your stomach capacity expands.
💡 You might also like: Why the Ginger and Lemon Shot Actually Works (And Why It Might Not)
Real World Example: The "PB&J" Method
There is a famous story in the NBA about how players keep their weight up during the grueling 82-game season. Many teams, including the Milwaukee Bucks, have been known to keep peanut butter and jelly sandwiches in the locker room. They are calorie-dense, easy to digest, and provide the perfect mix of simple sugars and fats. It sounds basic because it is. Sometimes the simplest solution is the one that actually works.
Troubleshooting Common Weight Gain Problems
If you are eating and lifting but still aren't gaining, one of three things is happening:
- You are vastly overestimating how much you eat. (Track your food for 3 days; you'll be surprised).
- You are "burning off" the surplus through accidental activity.
- You have an underlying digestive issue like low stomach acid or a microbiome imbalance.
If it's the latter, you might notice you get bloated or have "bathroom issues" every time you increase food. In that case, adding digestive enzymes or fermented foods like kimchi and sauerkraut can help your gut process the increased workload.
Moving Forward With Your Plan
Gaining weight is a slow process. If you gain more than two or three pounds a week, a lot of that is likely water and fat. Aim for a gain of 0.5 to 1 pound per week. This ensures your clothes fit better and your joints aren't screaming at you from the sudden load.
Actionable Steps:
- Audit your intake: Use an app like Cronometer for one week to see your actual average calorie intake.
- Increase meal frequency: Move from 3 meals to 5 smaller meals to avoid the "food coma" feeling.
- Carry snacks: Keep a bag of almonds or beef jerky in your car or desk. Never be caught hungry.
- Prioritize the "Big Three": Center your workouts around the squat, bench, and deadlift.
- Salt your food: Don't be afraid of sodium. It helps with hydration and muscle contractions, provided you don't have blood pressure issues.
- Stay consistent: Missing one day of eating is like missing three days of progress. Your body needs a constant supply of surplus energy to feel "safe" enough to build new tissue.
Don't overthink the "perfect" diet. Just eat real food, eat often, and lift heavy. The rest usually takes care of itself.