How to get enough calories when sick?

January 10, 2026 •

4 min read

When your body is fighting an infection, its immune system releases chemicals that can suppress your hunger, leading to a natural loss of appetite. This protective mechanism, however, can make it challenging to get the necessary fuel for recovery.

Quick Summary

When illness reduces your appetite, focus on small, frequent meals of high-calorie, nutrient-dense, and easy-to-digest foods. Hydrating liquids like broths and smoothies are crucial for maintaining energy and supporting recovery.

Key Points

Small, Frequent Meals: Instead of large meals, eat small, calorie-dense snacks every few hours to make intake more manageable.
Focus on High-Calorie Liquids: Smoothies, milkshakes, and fortified broths can be easier to consume than solid foods, especially with a sore throat.
Fortify Your Food: Add extra butter, cream, or cheese to foods you can tolerate to boost caloric intake without increasing volume.
Choose Easy-to-Digest Options: Stick to bland, soft foods like bananas, oatmeal, and eggs to avoid irritating your stomach.
Prioritize Hydration: Remember that staying hydrated with water, coconut water, and broths is as important as calorie intake for recovery.
Listen to Your Body: Pay attention to what feels most comfortable and appealing. Don't force yourself to eat foods that cause discomfort.

Why a Low Appetite Happens

When you fall ill, your body redirects energy towards fighting off the infection, which is a demanding process for your immune system. As a result, certain chemicals called cytokines are released, which can signal your brain to suppress feelings of hunger. This temporary loss of appetite is a natural, protective instinct that helps conserve energy that would otherwise be spent on digestion. Fever and inflammation can also alter your senses of taste and smell, making many foods seem unappealing or bland. While a mild, temporary loss of appetite is normal, persistent low calorie intake can hinder your recovery, as your body needs fuel to repair tissues and sustain its immune response. Therefore, it is important to find manageable ways to get enough calories when sick.

High-Calorie Foods When You're Sick

Even with a small appetite, you can focus on maximizing the nutritional and caloric value of what you consume. Prioritizing foods that are both energy-dense and gentle on your digestive system is key.

Easy-to-Digest Options

Bananas: Soft, bland, and a good source of potassium to replenish electrolytes lost through fever or sweating.
Oatmeal: Plain or instant oats provide soothing, easy-to-digest carbs. Boost calories by preparing with whole milk and a drizzle of honey.
Mashed Potatoes: A comforting and calorie-dense option. Add butter, cream, or cheese for extra calories and flavor.
Avocado: Rich in healthy fats and relatively bland, avocado can be eaten mashed on toast or blended into a smoothie.
Eggs: A great source of protein, which is vital for recovery. Scrambled or poached eggs are soft and easy to eat.
Yogurt: Contains probiotics that can benefit your gut health and immunity. Greek yogurt is especially high in protein.

High-Calorie Liquids

Sometimes, drinking your calories is easier than eating them, especially with a sore throat or nausea.

Smoothies: Blend fruit like bananas or avocados with whole milk, Greek yogurt, or a protein supplement powder for a nutrient-packed drink.
Soups and Broths: Chicken soup and bone broth are hydrating, soothing, and can contain protein and electrolytes. Fortify with cream or cheese for more calories.
Milkshakes: Made with whole milk and ice cream, these are a palatable way to consume extra calories.
Fortified Milk: Add skim milk powder to whole milk to significantly increase its protein and calorie content.

Strategies for Maintaining Intake

Small, Frequent Meals

Instead of aiming for three large meals, which can be overwhelming, eat smaller portions more frequently throughout the day. Having a small meal or snack every 2-3 hours can be a more manageable way to reach your daily calorie goals.

Focus on Fortified Foods

Enriching the foods you can tolerate with extra calories and nutrients is a simple yet effective strategy.

Add healthy fats: Stir butter or margarine into hot foods like pasta, rice, or oatmeal.
Use whole milk: Choose whole milk over lower-fat options for cereal, hot cocoa, or soups.
Add cheese: Melt cheese over scrambled eggs, vegetables, or add it to creamy soups.
Include peanut butter: Add peanut butter to smoothies, toast, or crackers for a protein and calorie boost.

Comparing High-Calorie Drinks

Choosing the right high-calorie drink can be an easy way to supplement your intake when your appetite is low. The following table compares common options.


Drink Type	Primary Calorie Source	Advantages	Considerations
Fortified Milk	Added skim milk powder	High in protein and calories, customizable, budget-friendly.	Requires preparation, taste can be slightly different.
Commercial Shakes	Concentrated nutrients	Convenient, consistent nutrition, requires no preparation.	Can be expensive, some find the taste artificial, may contain added sugar.
Homemade Smoothies	Fruit, dairy, nut butter	Fresh ingredients, customizable, can contain healthy fats and fiber.	Requires preparation, potential for acidity (depending on ingredients).
Broths (Fortified)	Cream, ghee, meat	Hydrating, soothing, can provide electrolytes and protein.	Lower calorie density than other options unless fortified, may not be appealing when nauseous.

Conclusion: Fueling Your Recovery

Maintaining your calorie intake when sick is critical for a speedy recovery. When your appetite is low, focus on consuming small, frequent meals of nutrient-dense, easy-to-digest foods and prioritizing high-calorie liquids. Experiment with fortifying familiar foods to increase their caloric value without overwhelming your system. Remember that adequate hydration is just as important as calories, so be sure to drink plenty of fluids like water, broth, and coconut water. By making conscious dietary choices that support your body's healing process, you can provide the fuel needed to regain your strength. For more detailed guidance on eating extra calories when sick, consult trusted health resources like MedlinePlus, as it is always recommended to prioritize foods that feel most comfortable and appealing to your body. Listen to your body and don't force large meals if your appetite isn't there, as small, consistent fuel is often the most effective approach to recovery.

Visit MedlinePlus for more information on eating extra calories when sick

Frequently Asked Questions

When you are sick, your immune system releases chemical messengers called cytokines that signal your brain to suppress your appetite. This is a natural response that helps conserve energy for fighting the infection.

For short periods, focusing on nutritious liquids like broths, smoothies, and fortified milk can be an effective way to get enough calories and hydration, especially with a sore throat or nausea. If the low appetite persists, a healthcare provider should be consulted.

Creamy soups and broths like chicken soup are excellent options. They are hydrating, soothing, and can be made more calorie-dense by adding cream, cheese, or protein.

The BRAT diet can be helpful for an upset stomach or diarrhea, but it lacks the nutrients needed for a strong immune response during illness. It's better to use these foods as a base and add high-calorie, nutrient-rich ingredients like avocados, eggs, or fortifying agents.

If you have a sore throat, focus on soft, easy-to-swallow foods and liquids. Good options include smoothies, milkshakes, scrambled eggs, yogurt, and warm (not hot) broths and teas.

While sugary drinks and junk food offer calories, they lack the nutrients needed for recovery and can cause inflammation, potentially hindering your healing process. Focus on nutrient-dense foods and drinks instead.

To increase calories without eating a higher volume of food, you can fortify your meals. Add butter, cream, or melted cheese to soups and mashed potatoes, use whole milk instead of low-fat, and add nut butter or seeds to smoothies.