How to Gain Weight Fast as a Skinny Person

1. Step 1: Eat in a Calorie Surplus

To gain weight, you need to eat more calories than you burn. Start by adding about 300 to 500 calories a day above your maintenance. If the scale doesn't move after two weeks, add another 200 to 300.

2. Step 2: Set a Realistic Rate

Aim to gain about 0.25 to 0.5 percent of your bodyweight per week, or roughly 0.5 to 1 lb a week for most people. Beginners can lean toward the faster end. Gaining much faster usually means more fat.

3. Step 3: Lift Weights

Strength training directs extra calories toward muscle. Train each muscle group 2 to 3 times a week with compound lifts like squats, deadlifts, presses, rows and pull-ups, and aim to add weight or reps over time.

4. High-Calorie Foods for Weight Gain

5. Tips for Small Appetites

• Eat 4 to 6 times a day
• Drink some of your calories: shakes and milk
• Add calorie-dense toppings like oil, nut butter and cheese
• Keep easy snacks on hand
• Use a homemade or commercial mass gainer

6. Sample Weight Gain Meal Plan

Breakfast: oats made with whole milk, a scoop of protein, banana and peanut butter. Snack: Greek yogurt with granola and honey. Lunch: chicken, rice, avocado and vegetables with olive oil. Snack: a homemade mass gainer shake. Dinner: salmon, potatoes and green beans. Evening: cottage cheese with fruit and nuts. This plan easily provides 3,000 calories or more.

Adjust portions up or down based on your weekly weight changes.

7. Common Mistakes When Trying to Gain Weight

Skipping meals, relying only on junk food, not tracking intake and neglecting strength training are common mistakes. Eat regularly, choose calorie-dense nutritious foods and lift weights to make sure the weight you gain is mostly muscle.

8. When to See a Doctor

If you can't gain weight despite eating more, or you're losing weight unintentionally, see a doctor. Thyroid problems, digestive disorders and other conditions can affect weight.