Gaining weight requires you to eat more calories than you burn. The number of calories you burn daily depends on many factors, including your age, height, weight, sex and activity level. A high-calorie diet to gain weight must be tailored to your individual requirements. While some people may gain weight on 2,500 calories per day, others may need upwards of 4,000 calories.
Calorie Needs
A healthy rate of weight gain is between 1 and 2 lbs. per week. Since one pound equals 3,500 calories, aim to consume between 500 and 1,000 calories more than you burn per day to achieve this rate. To determine how many calories you expend, you can use an online calorie counter. Add 500 to 1,000 calories to the calculation to stimulate weight gain. Remember that the calculator provides an estimate only. If you find you are not gaining weight, gradually add more to see results.
Considerations
The calories you add to your diet should come from quality sources such as whole grains, unsaturated fats, lean proteins and dairy. Choosing foods with added sugar, saturated fat, refined flour and trans fat to boost your calorie intake may not help your energy levels or promote lean muscle development, the desired form of weight gain. Even those who need to gain weight can also suffer negative health effects from poor eating habits.
Strategies
Snacking frequently and eating larger portions at meals are two ways to boost calorie intake to gain weight. Choose foods with a high calorie density when possible. For example, opt for bean chili over vegetable soup or nuts instead of cut-up vegetables at snack time. You can also increase your calorie intake by enhancing foods with added unsaturated fats. Spread peanut butter on toast, toss noodles with olive oil and blend flaxseed oil into smoothies.
Diet Ideas
A meal plan for consuming about 3,700 calories that includes three meals and three snacks begins with a breakfast consisting of 1/2 cup of dry oatmeal cooked in 1 cup of milk with 1/4 cup of raisins and 1 oz. of toasted pecans. Have two slices of toast with 2 tbsp. of peanut butter alongside. For your first snack, have 1/2 cup of granola with 1 cup of plain yogurt, 2 Medjool dates and 1/4 cup of sliced almonds. At lunch, have a large bowl of turkey and bean chili with 2 whole grain rolls, a tossed salad with 2 tbsp. olive oil dressing and a cup of fruit salad. Your mid-afternoon snack might consist of a dense meat and cheese sandwich on whole grain bread. For dinner, have 6 oz. of grilled salmon with 2 cups of brown rice and a 1 cup of broccoli. After dinner, have 1 cup of cottage cheese with fresh pineapple and a sprinkling of toasted cashews.
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