If you’re typing how do i get fat into a search bar, you’ve probably already dealt with a lot of annoying "advice." People tell you to just eat a cheeseburger. They joke about how they wish they had your "problem." It’s frustrating. For someone with a fast metabolism or a small appetite, gaining weight is often just as hard as losing it is for someone else. Honestly, it’s sometimes harder because you can’t just "not eat." You have to actively force a biological change in a body that wants to stay exactly where it is.
Weight gain isn't just about shoving junk food into your face until you feel sick. That’s a one-way ticket to systemic inflammation and a massive energy crash. To actually move the needle on the scale, you need a surplus of calories, sure, but you also need those calories to go somewhere useful.
The Boring Math of Energy Balance
At the end of the day, your body obeys thermodynamics. If you burn 2,000 calories just existing and moving around, but you only eat 1,900, you’re going to get smaller. To get "fat"—or more accurately, to add mass—you have to create a consistent surplus. Most dietitians, like those at the Mayo Clinic, suggest that adding about 300 to 500 calories above your maintenance level is the sweet spot for steady gain. If you want to go fast, you might push that to 700 or 1,000. But be careful. If you go too fast, you'll likely just end up with digestive issues and a lot of lethargy.
It’s about the "Total Daily Energy Expenditure" or TDEE. You can find calculators online for this, but they're all just guesses. Your real TDEE is found through trial and error. Eat a certain amount for a week. Did the scale move? No? Eat more. It’s a manual process.
Why Quality Matters More Than You Think
You could technically gain weight eating nothing but ice cream and doughnuts. It’s possible. But you’ll feel like garbage. Your skin might break out, your sleep will probably suffer, and you’ll lack the energy to do anything productive.
Instead, focus on "nutrient-dense" foods. This is a fancy way of saying foods that pack a punch. Think about an apple versus a handful of walnuts. They might have similar volumes, but the walnuts have way more calories because of the healthy fats.
Fats are your best friend here. While protein and carbs both have 4 calories per gram, fat has 9. It's the most efficient way to drive that scale up.
- Olive oil: Drizzle it on everything. Veggies, meat, even pasta. A single tablespoon is 120 calories. You won't even taste it.
- Nut butters: Peanut butter, almond butter, cashew butter. Two big scoops can easily be 200 calories.
- Avocados: They’re basically nature’s butter. Put them on toast or blend them into a smoothie.
- Full-fat dairy: Stop buying 0% Greek yogurt. Get the 5% or 10% stuff. It tastes better anyway.
The Secret Weapon: Liquid Calories
The biggest hurdle for people asking how do i get fat is usually a lack of appetite. Your stomach literally feels full. This is where drinking your calories becomes a game changer. Your brain doesn't register liquid calories the same way it does solid food. You can drink a 800-calorie shake and be hungry again in two hours, whereas an 800-calorie steak dinner might keep you full until tomorrow morning.
Try this "Bulking Shake" recipe if you're struggling:
- Two cups of whole milk (or oat milk if you’re dairy-free).
- One cup of oats (blend them into a flour first).
- Two tablespoons of peanut butter.
- One scoop of whey or plant protein.
- A frozen banana for texture.
That’s a massive hit of fuel that takes five minutes to drink. It's much easier than eating three chicken breasts and a pile of rice.
Moving Weight to Gain Weight
If you just eat more and sit on the couch, your body will store most of that extra energy as adipose tissue (fat). For some people, that’s the goal. But for most, they want to look "filled out." That requires resistance training.
When you lift heavy weights, you create micro-tears in your muscle fibers. Your body uses the extra protein and calories you’re eating to repair those tears, making the fibers thicker and stronger. This is "hypertrophy." According to research published in the Journal of Applied Physiology, consistent mechanical tension (lifting weights) is the primary driver of muscle growth.
If you're a "hardgainer," keep your cardio to a minimum. Walking is great for health, but maybe skip the marathon training for a few months while you're trying to add mass. You don't want to burn off the very surplus you're working so hard to eat.
Frequent Grazing vs. Big Meals
Some people swear by three massive meals. Others prefer six small ones. Honestly? It doesn't matter for the scale, but it matters for your comfort. If a giant meal makes you want to nap for four hours, break it up.
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Try to eat every 3 hours. Even if it's just a handful of almonds or a piece of cheese. You want to keep your body in an "anabolic" state, where it always has a steady supply of nutrients.
Common Pitfalls to Avoid
Don't fall for "Weight Gainer" supplements that are just 1,000 calories of maltodextrin (sugar). They’ll make you bloated and give you a massive insulin spike that leaves you shaking an hour later. Real food is always better.
Sleep is also non-negotiable. You don't grow in the gym or at the dinner table; you grow while you sleep. If you aren't getting 7-9 hours, your hormones (like cortisol and testosterone) will get wonky, making it much harder to put on quality weight. High cortisol is particularly bad because it can actually encourage muscle breakdown.
Consistency Over Everything
You will have days where you aren't hungry. You will have days where you feel "fluffy" and want to stop. But weight gain is a slow game. It’s a marathon, not a sprint. If you gain 1 pound a week, that’s 52 pounds in a year. That’s a completely different person in the mirror.
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Track your calories for at least two weeks using an app like Cronometer or MyFitnessPal. Most people who think they "eat a ton" are actually only eating about 1,800 calories because they skip breakfast or have a tiny lunch. You can't manage what you don't measure.
Actionable Steps for This Week
- Calculate your maintenance calories: Use an online TDEE calculator as a baseline.
- Add 500 to that number: This is your daily target. No excuses.
- Buy a jar of nut butter and a bottle of olive oil: These are your "hidden" calorie boosters.
- Start a basic lifting program: Focus on compound movements like squats, deadlifts, and presses three times a week.
- Track everything: Use an app to ensure you aren't under-eating on busy days.
- Prioritize sleep: Get to bed 30 minutes earlier than usual to support recovery.
- Drink one high-calorie shake daily: Make it your "fourth meal" before bed or between lunch and dinner.