How many calories do you have to eat to gain a pound?

In this short article, we will answer the question “How many calories do you have to eat to gain a pound?” and share tips for gaining weight healthily.

How many calories do you have to eat to gain a pound?

You must consume 3,500 more calories than you burn to gain one pound.

How can you gain weight safely?

It’s crucial to understand how to put together a meal that is nutritiously diverse and balanced to help with weight gain: Efficient food contains a good balance of what we refer to as macronutrients (carbohydrate, protein and fat). 

The majority of people, however, struggle to understand how to combine these nutrients and the proper dosage of each one. A person’s habits, in addition to their genetic make-up, have a significant impact on how their body presents its health and appearance.

Weight-gaining diet:

It’s important to use caution while consuming too many unhealthy foods to acquire weight quickly. A hypercaloric diet is advised, for instance, while trying to develop muscle mass. 

In other words, the person takes in more calories than he burns off each day. Therefore, meals won’t necessarily consist of items high in fat and sugar.

The ideal is to alter proteins and carbohydrates (rice, potatoes, cassava, and pumpkin) (meat, eggs, fish, beans, quinoa, whey, and vegetable protein). Good sources of these nutrients are essential for the growth of muscle mass.

Additionally, there is a wrong practice involved in this procedure: the major error is eating less than what the body requires. This affects healthy weight gain.

Physical exercise

But in addition to consuming more carbohydrates and eating a diet high in protein, it’s important to engage in regular physical activity. Therefore, weight gain includes both body fat and muscle mass.

Anaerobic exercise concentrates on strength and aims to increase muscle mass, whereas aerobic exercise increases heart rate and is considered to have a high caloric consumption. To gain weight and build stronger, more resistant muscles, weight training, pilates, and yoga are all excellent choices.

How can you gain weight safely?

See below some actions you can take to gain weight safely:

  1. Have more meals.

Being underweight may cause you to feel full more quickly. To acquire weight, have five to six smaller meals per day as opposed to two or three larger ones.

Don’t forget to eat a filling breakfast!

  1. Consume more calories than you do.

The most crucial thing you can do to gain weight is to consume more calories than your body requires to generate a calorie surplus. An online calorie calculator can be used to calculate your caloric requirements.

According to the calculator, you should strive to eat 300 to 500 more calories per day than you expend if you want to gain weight gradually and steadily. Attempt to consume 700–1,000 more calories per day above your maintenance level to acquire weight more quickly.

  1. Make nutrient-dense diet choices.

Pick fruits, vegetables, dairy products, sources of lean protein, whole grain bread, pasta, and cereals as part of a healthy diet. You should also include seeds, nuts, and pecans, which are sources of healthy fats and aid in weight gain, in your diet.

  1. Pay attention to your fluid intake

For some people, consuming liquids before meals reduces appetite. In this situation, choosing calorie-dense beverages to go with the meal or snack (such as full-bodied vitamins – no soda!) can be a smart solution.

  1. Include more wholesome calories in your dishes

Cheese, eggs, dairy products, tubers, and foods high in saturated fats (such as butter and oils) can raise the calorie content of your meals, causing you to gain weight without doing as much damage to your health. 

But keep in mind that everything should be consumed in moderation, especially fats, which can raise levels of harmful cholesterol in the blood.

  1. Workout

You can gain weight by strengthening your muscles through exercise, particularly through strength training. Do your best to lift weights at least three times per week. Additionally, exercise increases appetite!

  1. Give proteins and carbohydrates top priority.

Protein is the nutrient that is most crucial for a healthy weight increase. Without protein, which muscles are formed of, the majority of those extra calories may turn into body fat.

Meat, fish, eggs, dairy, legumes, nuts, and other foods are examples of foods high in protein.

If you have trouble getting enough protein in your diet, protein supplements like whey protein can be useful. Prioritize carbohydrates like potatoes, cassava, rice, corn, whole-grain bread, and pasta if weight gain is your top concern.

  1. Skip the water before meals.

Water can fill your stomach and make it difficult to consume enough calories, especially if you drink it in excess. While it’s important to stay hydrated throughout the day, you should avoid drinking water right before or right after meals.

  1. Have some milk or try a smoothie.

A quick and easy approach to consuming calories and high-quality protein is to quench your thirst. You can also experiment with smoothies or enriched vitamins to help you acquire weight. They include a lot of calories, protein, and carbs.

  1. Employ bigger plates

People eat less than they would if they utilized huge plates when using smaller plates. Watch out!

  1. Get sufficient rest.

Gaining muscle mass is only one of the numerous reasons why getting enough sleep is so vital. Value your sleep if that’s your objective!

  1. Quit smoking

Smokers typically weigh less than non-smokers and giving up smoking frequently results in a weight increase.


In this short article, we have answered the question “How many calories do you have to eat to gain a pound?” and shared tips for gaining weight healthily.


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