How to Put on Weight the Right Way?

October 18, 2025 •

4 min read

According to the World Health Organization, being underweight can lead to numerous health issues, including a compromised immune system and decreased energy levels. If you are looking for guidance on how to put on weight the right way, it is essential to focus on a balanced approach that promotes healthy muscle gain rather than unhealthy fat accumulation.

Quick Summary

Achieve healthy weight gain by consistently eating in a calorie surplus with nutrient-dense foods and incorporating regular strength training. The goal is to build lean muscle mass for improved overall health and strength, avoiding reliance on junk food and unhealthy fats.

Key Points

Calorie Surplus is Key: Consume more calories than you burn daily, focusing on an extra 300-500 for steady gain or 700-1000 for faster results.
Focus on Nutrient-Dense Foods: Prioritize whole foods rich in protein, complex carbs, and healthy fats, avoiding empty calories from junk food.
Incorporate Strength Training: Combine your diet with resistance exercises like weightlifting to build muscle mass rather than just fat.
Eat Frequently: Split your daily intake into 5-6 smaller meals to make consuming extra calories easier, especially with a smaller appetite.
Use High-Calorie Beverages: Drink nutrient-rich shakes and smoothies between meals to boost your calorie count effortlessly.
Prioritize Rest and Recovery: Allow 48 hours of rest between training muscle groups and ensure 7-9 hours of sleep per night for optimal muscle repair.
Track Your Progress: Monitor your weight and dietary intake to stay on track and adjust your strategy as needed.

The Importance of a Calorie Surplus for Healthy Weight Gain

The fundamental principle of weight gain is consistently consuming more calories than your body burns, known as a caloric surplus. For sustainable and healthy weight gain, this surplus should come from high-quality, nutrient-dense foods rather than 'empty' calories from processed snacks and sugary drinks. A modest surplus of 300–500 extra calories per day is often recommended for steady, controlled weight gain, while a larger surplus of 700–1000 calories can accelerate the process, especially for those with a high metabolism.

How to Calculate Your Caloric Needs

While online calculators provide an estimate, you can start by tracking your current daily intake for a week to find your maintenance calories. Here's a quick guide:

Estimate your Total Daily Energy Expenditure (TDEE): Use an online TDEE calculator that factors in your age, height, weight, and activity level.
Establish a baseline: For one week, track your average daily caloric intake using a food diary app.
Aim for a surplus: Add 300–500 calories to your average daily intake for a steady weight gain plan.

Diet Strategies for Effective and Healthy Weight Gain

To ensure your weight gain is healthy, focus on incorporating a variety of nutrient-rich foods into your diet. This means prioritizing a balance of protein, complex carbohydrates, and healthy fats.

Incorporate Nutrient-Dense Foods

High-protein foods: These are essential for muscle repair and growth, especially when combined with resistance training. Good sources include lean meats (chicken, beef), eggs, dairy products (full-fat yogurt, milk, cheese), legumes, nuts, and fish like salmon.
Complex carbohydrates: Provide a sustained release of energy to fuel your workouts and daily activities. Excellent options are oats, quinoa, brown rice, whole-grain bread, and starchy vegetables like sweet potatoes.
Healthy fats: These are calorie-dense and provide essential fatty acids. Sources include avocados, nuts and seeds, olive oil, and fatty fish.

Optimize Your Eating Schedule

Eating smaller, more frequent meals throughout the day can make it easier to consume enough calories, especially if you have a low appetite. Aim for three main meals and 2-3 nutritious snacks. High-calorie beverages, such as milkshakes or smoothies, are an easy way to increase your calorie intake without feeling overly full.

The Role of Strength Training in Gaining Muscle

Adding calories alone without exercise can lead to unhealthy fat gain. The key to gaining weight the right way is to build muscle mass, and the most effective way to do this is through resistance training. Resistance training, such as lifting weights, creates tiny tears in muscle fibers that the body then repairs, making them stronger and larger.

A Simple Guide to Resistance Training

Frequency: Aim for 2–3 strength training sessions per week, targeting all major muscle groups.
Exercises: Focus on compound movements that work multiple muscle groups at once, like squats, deadlifts, and bench presses. Bodyweight exercises like pushups and planks are also effective.
Progressive Overload: To continue making progress, you must gradually increase the difficulty of your workouts over time. This can be done by increasing the weight, repetitions, or sets.
Rest and Recovery: Muscle growth happens during rest, not during the workout itself. Ensure you get 7-9 hours of quality sleep per night and allow each muscle group at least 48 hours of recovery before training it again.

Comparison Table: Healthy vs. Unhealthy Weight Gain


Feature	Healthy Weight Gain	Unhealthy Weight Gain
Calorie Source	Nutrient-dense foods like whole grains, lean protein, and healthy fats.	Empty calories from processed foods, sugary drinks, and fast food.
Body Composition	Balanced increase in muscle mass and subcutaneous fat.	Excessive accumulation of unhealthy belly fat.
Exercise Focus	Emphasis on resistance and strength training to build muscle.	Often involves a lack of exercise, leading to a higher fat-to-muscle ratio.
Health Impact	Improved strength, higher energy levels, and better overall health.	Increased risk of type 2 diabetes and other chronic health problems.
Speed of Gain	Gradual and sustainable (0.5-1 kg per week).	Potentially rapid due to poor food choices, but unsustainable and unhealthy.

Conclusion

For those wondering how to put on weight the right way, the answer lies in a combination of a nutritious diet and consistent resistance training. By strategically increasing your calorie intake with high-quality, whole foods and dedicating time to building muscle, you can achieve your weight gain goals in a healthy and sustainable manner. Remember, this is a long-term process that requires patience and consistency. Consulting with a healthcare provider or a registered dietitian can provide personalized guidance and ensure you are on the right track. For more information on creating a meal plan, consider visiting the National Health Service (NHS) guide.

Frequently Asked Questions

Yes, even with a fast metabolism, you can gain weight by consistently eating in a calorie surplus with nutrient-dense foods and focusing on resistance training to build muscle mass.

Healthy, high-calorie snacks include nuts and seeds, full-fat Greek yogurt with fruit and granola, homemade protein balls, avocado toast, and trail mix.

Healthy weight gain is a gradual process. With a consistent 500-calorie daily surplus, you can expect to gain approximately 0.5-1 kg (1-2 pounds) per week.

Supplements are not essential but can be helpful. A well-balanced, high-calorie diet is the foundation. Weight-gainer shakes or whey protein can assist in meeting calorie and protein goals, but should be used in consultation with a professional.

Resistance or strength training is best for healthy weight gain, as it promotes the growth of lean muscle mass. This can include lifting weights, using resistance bands, or bodyweight exercises.

While gaining some fat is often part of the process, it can be minimized by focusing on 'clean bulking'—eating a calorie surplus from nutritious foods, managing your intake, and incorporating regular strength training.

You can boost calories by adding healthy extras like cheese, nuts, seeds, nut butters, avocados, and olive oil to your meals and snacks.