Aim for 300–500 calories per day above your maintenance level for slow weight gain or 700–1,000 calories if you want to gain weight fast. To gain weight, you need to eat more calories than your body burns. There are many great tools out there to help you. You don’t need to count calories for the rest of your life, but it can help to do it for the first few days or weeks to get a feel for how many calories you’re eating. Your needs may vary by several hundred calories per day, give or take. Keep in mind that calorie calculators only provide estimates. If you want to gain weight fast, aim for around 700–1,000 calories above your maintenance level. If you want to gain weight slowly and steadily, aim for 300–500 calories more than you burn each day according to the calculator. You can determine your calorie needs using this calorie calculator. The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs. Whatever your reasons are for wanting to gain weight, there are a variety of strategies you can use to bulk up.īelow, we’ve outlined several ways to help you gain weight. If you’re underweight, consider making an appointment with a doctor to rule out a serious health problem. Several medical conditions can cause weight loss. This is particularly important if you have recently started losing large amounts of weight without trying. If you’re underweight, you may want to make an appointment with a doctor to rule out any serious medical conditions. This can include parasites, tuberculosis, and HIV ( 26, 27, 28). Infections: Certain infections can cause someone to become severely underweight.It can cause someone to lose a lot of weight but the severity and weight loss can depend on the type of cancer and the age of the person. Cancer: Cancer can cause the body to be in a hypercatabolic state, which leads to increased energy being used.Diabetes: Diabetes (mainly type 1) that is not properly managed can lead to severe weight loss ( 23).Overall, the incidence of celiac disease has risen throughout the 20th and 21st centuries ( 22). Celiac disease: The most severe form of gluten-related disorder.Thyroid problems: An overactive thyroid (hyperthyroidism) can boost metabolism and cause unhealthy weight loss ( 21).Eating disorders: This includes anorexia nervosa, a serious mental health condition ( 20).Several medical conditions can cause weight loss, including: People who are underweight are at risk of osteoporosis, infections, fertility problems, and early death. Summaryīeing underweight can negatively affect your health. What’s more, people who are underweight are much more likely to be affected by sarcopenia (age-related muscle wasting) and may be at greater risk of dementia ( 17, 18).įor children, it can also lead to growth and development problems ( 19). One study found that clinically underweight individuals have nearly two times the risk of death compared to individuals with obesity, suggesting that being underweight may be worse for your health than having obesity ( 11).Īdditionally, another study found that self-reported health outcomes fell significantly in underweight individuals after the age of 38, indicating that a low BMI later in life may come with increased health risks ( 12).īeing underweight can impair your immune function, raise your risk of infection, lead to osteoporosis and fractures, and cause fertility problems ( 13, 14, 15, 16). It’s important to eat mostly healthy foods even when you’re trying to gain weight.īeing underweight can be harmful to your health. This article outlines simple strategies to quickly gain weight - without increasing your risk of disease. To gain weight safely, focus on eating more nutrient-dense foods and living an overall healthy lifestyle that involves exercising, getting enough sleep, and reducing stress, if you can. If you’re looking to gain weight, it’s very important to do it right.Ĭonsuming soda, donuts, and other junk foods may help you gain weight initially, but it can increase your risk of heart disease, diabetes, and cancer ( 1, 2, 3).Ī healthy approach to gaining weight involves gaining a balanced amount of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat ( 4).Ī recent animal study suggests that belly fat may be correlated with increased cancer risk ( 5).Ī high percentage of body fat also increases your chances of developing type 2 diabetes and other health problems, even if you are not overweight ( 6, 7).
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