One Advice You Need to Follow for Healthy Weight Gain

Gaining weight is easy, but it needs to be done in the right way.

Weight Scale
Photo by Ketut Subiyanto from Pexels

While some of us are experts at gaining weight unintentionally, few people find this task pretty hard. There is no rocket science behind gaining weight; it is as simple as just eating more.

Gaining weight can be done in two different ways, one is just healthier than the other. The two different ways are — (i) gaining fat, and (ii) gaining muscle while putting on minimum fat. What do you think sounds healthier? Yes, the second one, and you should always aim for that.

Here in this blog, I will show you how you can gain weight in a healthy way and sustain that.

How do you gain weight?

Gaining weight is easy; all you need is to eat in a caloric surplus. To know your caloric surplus you first need to measure maintenance calories (Calories where you do not gain or lose any weight). There are plenty of maintenance calorie calculators out on the internet that you can consider.

Always keep one crucial thing in mind, none of the calculators are accurate, you have to do some experiments on your calorie intake and see which one is working.

How much surplus you should be for healthy weight gain

As I mentioned, our aim should always be to gain the minimum amount of fat and maximum amount of muscle while gaining weight— for that try to be in a small caloric surplus. Eat 200–500 calories more than maintenance.

How do you calculate your calorie intake?

Several apps like MyFitnessPal and HealthifyMe can help you in tracking your calories consumed. These apps contain a huge database of foods that you can take help from.

Buy a kitchen weighing scale online or offline and measure every calorie you put inside using these apps.

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Kitchen weighing scale that I use.

Does only eating in surplus help you build muscle?

Obviously not! If you just eat in surplus and do not workout you will eventually end up gaining fat. To grow muscle you need to do some resistance training. That does not mean going to the gym every single day. Any type of resistance training can build muscle, the only difference is one is more beneficial than the other.


Do not avoid cardio exercises as it is required for better heart health. Find a type of cardio exercise you enjoy and do it regularly for 20–30 minutes.

Do not overdo it, else it can affect your muscle and weight gain. If you prefer doing HIIT (High-Intensity Interval Training) cardio try to do it twice or thrice a week at max.

So that is all for this blog. Hope you find it helpful.

Clap this blog if you liked it and share it with your friends who are struggling with weight gain.



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