Tag: Sustainable weight gain

For healthy adults, a safe and sustainable rate of weight gain is typically 0.5 to 1 pound (0.2–0.5 kg) per week. Understanding what is a reasonable goal for weight gain is the crucial first step toward a successful journey, whether your objective is building muscle, recovering from an illness, or improving athletic performance.

Research from sources like Healthline shows that a rapid increase in weight over just seven days is often due to water and glycogen, not significant muscle or fat mass. True, healthy weight gain is a gradual process that involves consistency and the right nutritional approach.

According to the National Health Service (NHS), gaining weight gradually by adding around 300 to 500 extra calories a day is a healthy approach for adults. The principle of gaining 0.5 kg, or approximately one pound per week, relies on achieving a consistent, moderate calorie surplus through nutritious food choices and exercise.