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Gaining weight in a healthy way means focusing on nutrient-dense foods while ensuring you get enough calories. Here are some practical tips to help you reach your goals while keeping your diet balanced.

Why Dietary Fat is Your Friend

Fat is the most calorie-dense nutrient, providing 9 calories per gram, while protein and carbs each contain 4 calories per gram. To gain one pound, you need an extra 3,500 calories, which translates to about 500 extra calories per day for a week.

Best Fat Sources for Healthy Weight Gain

• Animal Fats: Butter, cheese, eggs, fish, meats, full-fat dairy
• Plant Fats: Nuts, seeds, olive oil, coconut oil, avocados

Example of Calculating Estimated Calorie Needs

Let’s say you are 5’11” and 155 lbs. Your baseline calorie burn is about 1,400 kcal/day (before exercise). With activity, you're likely burning around 1,650 kcal/day.

To support weight gain, aim to add 500 extra calories per day, bringing your total intake to about 2,200 kcal/day. While calorie tracking may be helpful down the road, for now, let’s focus on simple, high-calorie additions to your meals.

Boosting Your Protein Shake (From 160 to 500 Calories)

Already have protein shakes at home? Premier Protein, glucerna, Fairlife, and many others are common ones people seek in order to get nutrition. However, they are highly processed, and lack calories and fiber, so they don't often help with weight gain or gut health. A great way to increase your daily calories is by enhancing your protein shakes. Using a blender (a Magic Bullet works well), try these five easy shake upgrades to boost calories while keeping the shake balanced and nutritious.

1. Nut Butter Boost

• 2 tbsp peanut or almond butter (+190-200 cal) (Look for brands with ONLY nuts & salt—avoid Jif/Skippy!)
• 1/2 banana (+50 cal)
• 1 tbsp flax or chia seeds (+50 cal)
• Blend with ice
  ➡ New total: ~500 calories

2. Creamy Avocado Mango Blend

• 1/2 avocado (+120 cal)
• 1/2 cup frozen mango (+50 cal)
• 1 tbsp olive oil (+120 cal)
• 1/2 cup full-fat yogurt (+100 cal)
  ➡ New total: ~500 calories

3. Oatmeal Energy Shake

• 1/2 cup oats (+150 cal)
• 1 tbsp almond butter (+100 cal)
• 1 tbsp flax or chia seeds (+50 cal)
• Cinnamon for flavor
  ➡ New total: ~500 calories

4. Banana Berry Power Shake

• 1 banana (+100 cal)
• Handful frozen berries (+60 cal)
• 1/2 cup full-fat yogurt (+100 cal)
• Cinnamon for flavor
  ➡ New total: ~500 calories

5. Coconut & Berry Nut Mix

• 1 tbsp coconut oil (+120 cal)
• 1 tbsp shredded coconut (+50 cal)
• 1/4 cup walnuts (+190 cal)
• Handful frozen berries (+60 cal)
  ➡ New total: ~500 calories

Each of these options adds healthy fats, fiber, and energy-dense ingredients to help you reach your calorie needs while keeping your meals nutritious.

Which one will you try first?

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