How to get 500 calories per day for weight gain?

January 8, 2026 •

4 min read

According to Healthline, consuming an additional 500 calories daily can lead to a healthy weight gain of about one pound per week. Knowing how to get 500 calories per day for weight gain is key for individuals looking to build muscle or reach a healthy weight in a controlled, sustainable way. This guide will show you how to incorporate these extra calories through nutrient-dense foods and smart dietary choices.

Quick Summary

Achieving a 500-calorie surplus for weight gain requires focusing on nutrient-dense foods and strategic meal timing. Incorporate high-calorie snacks and drinks, healthy fats, and quality proteins to support muscle growth and overall health. Consistency and planning are key to reaching your weight goals effectively.

Key Points

Calorie Surplus is Key: Consuming 500 extra calories daily is an effective strategy for gradual, healthy weight gain, targeting about one pound per week.
Prioritize Nutrient-Dense Foods: Focus on high-calorie foods like nuts, avocados, full-fat dairy, and healthy oils to gain weight healthily and provide essential nutrients.
Leverage Liquid Calories: Smoothies with milk, oats, and nut butter can be an easy and convenient way to consume a significant number of calories between meals.
Strategize Meal Timing: Instead of relying on larger meals, spread your intake over five to six smaller meals and snacks throughout the day to avoid feeling overly full.
Incorporate Resistance Training: To ensure weight gain is primarily muscle mass rather than fat, combine your increased calorie intake with a consistent resistance training program.
Avoid Empty Calories: Limit sugary, processed, and fried foods, which offer many calories but few nutrients and can lead to unhealthy weight gain.
Plan and Prepare Meals: Success requires planning. Keeping high-calorie snacks like trail mix or protein bars on hand prevents resorting to unhealthy options.

The Core Principle: Understanding Calorie Surplus

To gain weight, you must consume more calories than your body burns, a state known as a calorie surplus. For steady, healthy weight gain, adding around 500 extra calories per day is an effective and safe starting point for many individuals. This approach minimizes excessive fat storage and allows for muscle gain when combined with resistance training.

Prioritizing Nutrient-Dense Foods

While it's tempting to reach for junk food to hit your calorie goal, these empty calories can lead to unhealthy fat gain and leave you feeling sluggish. The key is to add nutrient-dense foods that provide energy along with vitamins, minerals, and other vital nutrients.

High-calorie food examples:

Nuts and nut butters: Almonds, walnuts, and peanuts are packed with healthy fats and protein. A couple of tablespoons of peanut butter can add around 200 calories.
Avocado: This versatile fruit is rich in healthy fats. One large avocado contains approximately 365 calories.
Full-fat dairy: Whole milk, full-fat yogurt, and cheese are excellent sources of protein and calories.
Oils: Cooking with olive oil or avocado oil adds significant calories and beneficial fats to your meals.
Dried fruit: Raisins, dates, and prunes are easy to snack on and calorie-dense.
Red meat and fatty fish: Cuts of red meat and oily fish like salmon are rich in protein and healthy fats.

Strategic Meal and Snack Timing

For those with smaller appetites, consuming an extra 500 calories can be a challenge. Spreading your intake throughout the day with more frequent meals and snacks can be a more manageable strategy.

Add an extra meal: Introduce a fourth, smaller meal to your day, or increase your portion sizes at each of your existing meals.
Incorporate high-calorie snacks: Carry trail mix (nuts, seeds, dried fruit), protein bars, or yogurt with you for a quick calorie boost between meals.
Liquid calories: Calorie-dense beverages like smoothies, milkshakes, and whole milk are easier to consume than solid food and can significantly increase your calorie intake. A smoothie with milk, oats, peanut butter, and banana can easily exceed 500 calories.

Comparison Table: Healthy vs. Unhealthy 500-Calorie Additions


Component	Healthy (Nutrient-Dense)	Unhealthy (Empty Calories)
Morning Snack	Greek yogurt (full-fat) with granola, nuts, and honey.	Large soda and a bag of potato chips.
Beverage	16-oz whole milk peanut butter and oat smoothie.	Sugary sports drink and a can of soda.
Dinner Add-on	Add avocado, cheese, and olive oil to a chicken stir-fry.	Deep-fried chicken strips and french fries.
Evening Snack	Trail mix with almonds, cashews, and dried cranberries.	A large slice of cake or several cookies.
Nutritional Profile	Rich in protein, healthy fats, fiber, vitamins, and minerals.	High in added sugar, saturated fat, and low in essential nutrients.
Weight Gain Impact	Supports lean muscle mass gain when combined with exercise.	More likely to contribute to excess body fat storage and health risks.

Combining Nutrition with Exercise

For those aiming to build muscle rather than just gain fat, incorporating resistance training is critical. Muscle hypertrophy, the growth of muscle tissue, is stimulated by strength training, and it relies on a calorie surplus and sufficient protein intake to fuel the process. The 500 extra calories a day provide the necessary energy to recover from and grow from these workouts. A sports dietitian can help create a tailored plan if you're a serious athlete.

Common Pitfalls to Avoid

Ignoring a varied diet: Don't rely on just one type of high-calorie food. A variety of sources ensures a broad spectrum of nutrients.
Overdoing liquid calories: While convenient, relying solely on shakes can neglect the benefits of chewing and fiber from whole foods.
Skipping meals: Don't use a large, calorie-heavy meal as an excuse to skip the next one. Consistency is key for providing your body with a steady stream of energy.
Gaining too quickly: Aim for a steady gain of 0.5 to 1 pound per week. Gaining too fast can result in excessive fat gain rather than muscle.

Conclusion: A Sustainable Path to Healthy Weight Gain

Healthy weight gain is a journey that requires consistency, a focus on nutrient-dense foods, and smart strategies to reach your calorie goals. By aiming for a daily surplus of 500 calories using healthy sources like nuts, avocados, and whole-fat dairy, individuals can support muscle growth and improve overall health. Pairing this diet with a resistance training program will maximize the benefits, ensuring that weight gain comes from building lean muscle mass. Remember to plan your meals, snack often, and prioritize food quality over quantity for the best long-term results. Consulting a healthcare provider or a registered dietitian is always recommended for a personalized plan. For more insights into building muscle effectively, consider visiting resources like Sports Dietitians Australia.

Sports Dietitians Australia

Frequently Asked Questions

Yes, adding an extra 500 calories per day is generally considered a safe and effective approach for gradual and healthy weight gain for most people. This strategy promotes steady weight gain of about one pound per week, which is more sustainable and healthier than rapid weight gain.

You can easily add 500 calories with a whole-milk smoothie containing peanut butter and oats, a handful of mixed nuts and dried fruit as a snack, or adding healthy oils like olive oil and avocado to your meals. Choosing full-fat dairy products can also help increase your calorie intake.

Adding 500 calories per day, especially from nutrient-dense sources and combined with resistance training, is aimed at building muscle mass. Gaining weight too quickly or from empty calories can lead to excess fat, but a gradual, planned approach minimizes this risk.

On a consistent 500-calorie surplus, you can expect to gain approximately one pound (0.45 kg) per week, as it takes an extra 3,500 calories to gain one pound. The rate can vary based on individual metabolism and activity levels.

If you have a small appetite, focus on frequent, small meals and snacks throughout the day. Liquid calories from high-calorie smoothies or milk can also be easier to consume than solid food. Incorporating healthy fats can also increase calorie density without adding much volume.

Protein is essential for muscle repair and growth. When gaining weight, consuming adequate protein is crucial to ensure that the weight gained is lean muscle mass rather than just fat. Aim for a consistent intake of high-quality protein sources.

Supplements are not necessary but can be helpful for some individuals struggling to meet their calorie and protein goals. High-quality protein powder and creatine monohydrate are two well-researched supplements that can support muscle growth, but should complement, not replace, a solid diet.