How to Put on Weight in a Week

Updated February 21, 2017

While gaining too much weight is a problem for many people, some people with high metabolisms, thyroid disorders or underlying illnesses have difficulty keeping their weight up to an acceptable level. People exhibiting extremely low weight should consult a physician to determine the cause. Being severely underweight can lead to a higher risk of osteoporosis and infections. Gaining weight can be easier if you know a few simple tricks.

Load up on carbohydrates. Eat plenty of high-calorie carbohydrates such as whole wheat bread, whole wheat pasta or brown rice. You want as many extra calories as possible without damaging your health.

Drink whole milk, and use whole milk in your cooking. Add milk shakes as a snack each day. Pack the milk shake full of healthful fruits, or add milk powder or protein powder to increase the calorie content.

Drink healthful drinks that have high calorie contents, such as grape juice or pomegranate juice. Don't drink low-sugar beverages.

Eat between meals. Load up on energy bars, nuts, granola bars, dried fruit, protein shakes and other high-calorie snacks every few hours.

Consume potatoes, beans and healthful fats. Add sauces to foods to increase the calories of the dish.

Eat 500 extra calories each day per pound that you want to gain in a week. If you want to gain five pounds, eat an extra 2,500 calories a day.

Work out more. Muscle weighs more than fat, so convert the calories to muscle. Your body looks better, and the muscle increases your weight.

Increase your intake of water. You'll need the extra hydration to compensate for the increase in food bulk and calories.

Check the calorie maintenance calculator in the “Intense Workout: How to Gain Weight-Free Weight Gain Information!” link in the Resources, and see how many calories you need each day to reach your goal weight.


Don’t skip meals. Try to eat four or five small meals with snacks in between. Smaller meals burn faster, so you are hungrier sooner. Keep snacks with you in your purse, book bag, briefcase or car. If you don’t have time for a meal, have an energy bar, granola bar or energy drink.

Things You'll Need

  • Assorted foods and drinks
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