10 Proven Tips on How to Gain Weight Fast in 1 Week

Do you feel like no matter how much you eat, your body weight just won’t budge?

You’re not alone.

Around 8% of the global population struggles with being underweight, a condition that can impact energy levels, immunity, and overall health.

While many people focus on losing weight, gaining it can be just as challenging—and equally important for those looking to build strength, improve appearance, or boost their energy.

The good news is that with the right approach, you can start seeing noticeable results in as little as a week.

This article shares ten proven tips on how to gain weight fast in 1 week by focusing on diet, exercise, and lifestyle changes.

Whether you’re a fitness enthusiast looking to bulk up or someone simply trying to hit a healthy weight, these tips are practical, safe, and backed by science.

By the end of this guide, you’ll have a clear plan to follow, including what to eat, how to train, and easy strategies to incorporate into your daily routine. Let’s get started and learn how to gain weight healthily.

But if you are looking to lose weight instead of gaining, check out this post.

Underweight: Definition & Reasons

So, when will you be called underweight? This can be measured by Body Mass Index (BMI).

BMI is generally used to evaluate your body fat.

You are underweight if your Body Mass Index (BMI) is less than 18.5.

You can calculate your BMI using this calculator.

You can be underweight due to numerous factors, such as:

• Genetically, you have a fast metabolism.
• Poor food and nutrition. 
• Recovering from an illness or having some underlying health conditions.

Irrespective of the cause, if you are searching for safe ways to gain weight fast, this post is for you.

If you are suffering from any major illness or on medication, it is best to consult your physician and a dietitian first if you are trying to put on weight safely.

But for the rest who are looking for rapid weight gain and making some muscles, read along.

10 Proven Tips on How to Gain Weight Fast in 1 Week

1. Understand Your Calorie Needs: The First Step to Gain Weight

If you’re trying to gain weight quickly, the foundation is simple: you need to consume more calories than your body burns.

This is called a caloric surplus.

But how do you figure out how much more you need to eat?

Let’s break it down.

What It Entails

Your body burns a specific number of calories daily, known as your Total Daily Energy Expenditure (TDEE).

This includes calories burned from essential functions like breathing and digestion (Basal Metabolic Rate or BMR), along with activities like walking, working, and exercising.

To gain weight, you’ll need to eat above this threshold—typically 500-700 extra calories daily.

How to Implement It

• Calculate Your TDEE: Use online calculators like MyFitnessPal or Cronometer. Simply input your age, weight, height, and activity level to get an estimate.
• Set a Goal: Add 500-700 calories to your TDEE to create a safe surplus for gaining weight.
• Track Your Intake: Use a food journal or tracking app to ensure you’re hitting your daily target.

Why It’s Important

Without a caloric surplus, gaining weight is nearly impossible.

By understanding your needs, you can approach your goal methodically, ensuring you gain weight in a controlled, healthy way rather than simply eating aimlessly.

Practical Example

If you eat three meals daily, consider increasing portion sizes and adding calorie-dense snacks in between.

For instance, if breakfast is usually oatmeal with milk, add a tablespoon of peanut butter and some sliced banana for an extra 200 calories.

2. Eat Energy-Dense Foods: Use Caloric Surplus for Weight Gain

When it comes to gaining weight, not all calories are created equal.

While it might be tempting to load up on junk food, this approach can lead to poor health and fatigue.

Instead, focus on nutrient-dense, calorie-rich foods that provide the energy and nutrients your body needs to grow.

What It Entails

Energy-dense foods pack a lot of calories into a small serving while offering vitamins, minerals, and healthy fats.

These foods make it easier to meet your caloric surplus without feeling overly full or bloated.

Examples include nuts, seeds, avocados, full-fat dairy, and healthy oils like olive oil and coconut oil.

How to Implement It

• Upgrade Your Meals: Incorporate calorie-dense ingredients into everyday dishes. Add cheese to your omelets, add olive oil in salads, or sprinkle seeds on your smoothies.
• Snack Smart: Keep calorie-dense snacks handy, such as trail mix, granola bars, or dried fruits. These are easy to eat throughout the day and require minimal preparation.
• Make Smoothies: Blending high-calorie ingredients is a simple way to consume more without feeling overwhelmed. Combine whole milk, bananas, nut butter, and protein powder for a delicious, energy-packed drink.

Why It’s Important

Energy-dense foods allow you to meet your weight gain goals without overloading your digestive system.

By focusing on healthy options, you’ll ensure that your body gets the nutrients it needs to build muscle and stay energized, avoiding the sluggishness that comes from empty calories.

Practical Example

Instead of snacking on low-calorie options like rice cakes or plain fruit, choose calorie-dense alternatives.

For instance, replace an apple with a handful of almonds and a slice of cheese.

This swap can add over 200 calories to your intake in one sitting.

3. Include Protein in Every Meal: Best Way to Gain Weight with Muscle Building

Protein is the building block of muscle, making it essential for healthy weight gain.

Whether you’re looking to bulk up or simply add a few pounds, incorporating protein into every meal ensures that the weight you gain is muscle, not just fat.

What It Entails

Protein supports muscle repair and growth, which is especially important if you’re incorporating strength training into your routine.

High-protein diets also help you maintain a steady supply of energy throughout the day.

How to Implement It

• Add Protein to Breakfast: Include eggs, Greek yogurt, or a protein shake. For example, start your day with scrambled eggs and whole-grain toast.
• Plan Balanced Meals: Combine protein with carbs and healthy fats. For lunch, pair grilled chicken/tofu/tempeh/seitan with quinoa and avocado.
• Snack Wisely: Opt for protein-rich snacks like cottage cheese, hard-boiled eggs, or a handful of nuts.

Why It’s Important

Protein helps in muscle synthesis, ensuring that your weight gain translates to strength and stamina.

Without enough protein, you might gain fat instead of muscle, which isn’t ideal for long-term health or aesthetics.

Additionally, protein keeps you feeling full, making it easier to stick to a structured eating plan.

Practical Example

If you’re making a smoothie, add a scoop of whey protein or blend in natural sources like Greek yogurt or almond butter.

For dinner, consider options like salmon, steak, or tofu stir-fry.

These tweaks can significantly increase your protein intake without requiring major dietary changes.

Go through this article on how to follow a high-protein diet every day.

4. Increase Meal Frequency

Eating more often is one of the simplest ways to consume extra calories and gain weight fast.

By increasing your meal frequency, you spread your caloric intake throughout the day, making it easier to reach your target without feeling overly full at any given time.

What It Entails

Instead of sticking to the traditional three meals a day, aim for five to six smaller meals.

Each meal should be balanced with carbohydrates, proteins, and fats, supplemented with snacks to boost your calorie count further.

How to Implement It

• Plan Your Day: Break your daily calorie goal into smaller portions. For example, if you need 2,700 calories, divide it into five meals of about 500-600 calories each.
• Set Meal Times: Create a schedule to eat every 2-3 hours.
• Prepare Ahead: Meal prep snacks and small meals in advance to ensure you never miss a feeding opportunity.

Why It’s Important

By eating more frequently, you reduce the strain on your digestive system while maintaining a consistent energy supply.

This strategy also helps prevent overeating during any single meal, making it easier to sustain your caloric surplus over the week.

Practical Example

Instead of eating a large plate of pasta for dinner, have a smaller portion at lunch and save the rest for an afternoon snack.

Add a protein bar or a handful of mixed nuts between meals to sneak in more calories effortlessly.

5. Incorporate Strength Training: For Healthy Weight Gain With Fast Metabolism

If you want to gain weight fast in 1 week, it’s crucial to pair your increased calorie intake with strength training.

This ensures that the weight you gain comes from muscle, not fat.

What It Entails

Strength training involves exercises that challenge your muscles using resistance.

Focus on compound movements that work multiple muscle groups simultaneously, such as squats, deadlifts, and bench presses.

How to Implement It

• Start with a Plan: Schedule 3-4 training sessions per week, focusing on different muscle groups each day.
• Use Progressive Overload: Gradually increase the weight, reps, or sets you perform to keep challenging your muscles.
• Don’t Skip Recovery: Allow 48 hours of rest for each muscle group to repair and grow stronger.

Why It’s Important

Strength training helps convert the calories you consume into lean muscle mass.

Without exercise, excess calories can turn into fat.

Additionally, strength training boosts your metabolism, meaning you’ll continue to burn calories even after your workout.

Practical Example

If you’re new to weightlifting, start with light weights and focus on proper form.

For example, perform three sets of 10 reps of squats with a dumbbell.

As you progress, increase the weight slightly each week to stimulate growth.

If you want to bulk up, you have to use heavier weights and do fewer repetitions.

From my own experience, I can say this really works.

I have gained significant muscle mass by using heavy weights.

6. Don’t Skip Healthy Fats

Healthy fats are a game-changer when it comes to gaining weight fast.

They pack a high number of calories per gram—more than double that of proteins and carbs—making them an efficient way to meet your calorie goals without overeating.

What It Entails

Healthy fats are essential for hormone production, energy storage, and overall cell function.

Incorporating them into your diet not only helps you gain weight but also improves heart health, brain function, and skin quality.

How to Implement It

• Incorporate Fats into Meals: Add avocado to sandwiches or include full-fat yogurt in your breakfast.
• Use High-Calorie Add-Ons: Mix nut butters into smoothies or spread them on toast for an extra calorie boost.
• Opt for Fatty Fish: Include salmon, mackerel, or sardines in your meals twice a week.

Why It’s Important

Fats are calorie-dense, making them ideal for weight gain.

Additionally, healthy fats help your body absorb fat-soluble vitamins like A, D, E, and K.

Practical Example

Upgrade your salads by adding calorie-rich toppings like nuts, seeds, or chunks of cheese and a generous drizzle of olive oil.

A simple spinach salad with these additions can easily add 200-300 calories to your daily intake.

7. Drink Your Calories to Gain Healthy Weight

When eating more feels overwhelming, drinking your calories can be a lifesaver.

High-calorie beverages are an easy and effective way to meet your caloric surplus without leaving you feeling overly full.

What It Entails

Drinking your calories involves consuming nutrient-rich, high-calorie drinks like smoothies, shakes, or milk to supplement your meals.

How to Implement It

• Make Calorie-Packed Smoothies: Blend calorie-rich ingredients like whole milk, bananas, peanut butter, protein powder, and Greek yogurt.
• Add Milk or Cream: Swap water for milk in your oatmeal, soups, or coffee.
• Try Protein Shakes: Use whey protein or plant-based protein powders to increase your intake.

Why It’s Important

High-calorie beverages are less filling than solid foods, making it easier to consume additional calories throughout the day.

Plus, they’re portable and quick to prepare.

Practical Example

Here’s a recipe for a 500-calorie smoothie:

• 1 cup of whole milk
• 1 banana
• 2 tablespoons of peanut butter
• 1 scoop of whey protein

If you love smoothies, then check out the protein options.

8. Snack Smart: Tasty Foods to Eat 

Snacking is one of the easiest ways to sneak in extra calories throughout the day.

By choosing calorie-dense, nutrient-packed snacks, you can boost your intake without having to sit down for a complete meal.

What It Entails

Smart snacking means replacing low-calorie options with snacks that are rich in healthy fats, proteins, and carbs.

This keeps your energy levels up and ensures a steady caloric surplus.

How to Implement It

• Choose High-Calorie Options: Stock up on snacks like nuts, seeds, cheese, granola bars, and dried fruits.
• Prepare Snack Packs: Keep pre-portioned packs of trail mix or nut butter packets handy for quick access throughout the day.
• Add Spreads and Dips: Pair fruits and veggies with calorie-dense dips like hummus, guacamole, or cream cheese.

Why It’s Important

Healthy snacking prevents hunger pangs and helps you reach your calorie goals without feeling overwhelmed by large meals.

It’s a great way to keep your energy consistent and avoid overeating at mealtimes.

Practical Example

Replace plain crackers with whole-grain crackers topped with peanut butter or cheese.

A small bowl of Greek yogurt with granola and honey can also provide a satisfying, calorie-packed snack between meals.

9. Focus on Sleep and Recovery: Gain Weight without Getting Exhausted

When you’re aiming to gain weight fast, it’s easy to overlook the role of sleep and recovery.

However, rest is just as important as your diet and exercise routine.

What It Entails

Sleep and recovery are essential for repairing and growing muscle tissue after workouts.

It’s during sleep that your body releases growth hormones, which help in muscle synthesis and weight gain.

How to Implement It

• Prioritize Sleep Duration: Aim for 7-9 hours of quality sleep every night.
• Create a Sleep Routine: Go to bed and wake up at the same time daily.
• Optimize Sleep Quality: Reduce screen time before bed, keep your room dark and quiet, and avoid caffeine in the evening.
• Include Rest Days: Take at least one or two days off from strength training to allow your muscles to recover and grow.

Why It’s Important

Recovery time is when your muscles repair and rebuild, which is crucial for weight gain.

Poor sleep can hinder your body’s ability to process nutrients and build lean muscle mass, slowing your progress.

Practical Example

After an intense workout, allow yourself a full day of rest or engage in light activities like walking or stretching.

Develop a calming bedtime ritual, such as reading or meditating, to prepare your body for restful sleep.

10. Track Your Progress

Tracking your progress is a crucial part of gaining weight effectively.

By monitoring your intake, exercise, and results, you can ensure that your efforts are paying off and make necessary adjustments along the way.

What It Entails

Tracking involves regularly measuring your weight, monitoring your caloric intake, and keeping tabs on your workouts.

It helps you to stay consistent and highlights areas that might need improvement.

How to Implement It

• Weigh Yourself: Check your weight at the same time each day, preferably in the morning before eating or drinking.
• Use Food Journals or Apps: Log everything you eat to ensure you’re meeting your daily calorie and macronutrient goals.
• Monitor Workout Performance: Keep track of the weights you lift, reps, and sets. Aim for gradual increases in intensity over time.
• Set Weekly Goals: Break your overall weight gain goal into smaller, weekly targets to make the process feel more manageable and rewarding.

Why It’s Important

Without tracking, it’s easy to underestimate your calorie intake or overestimate your progress.

Regular monitoring helps you stay accountable and ensures you’re on the right path to achieving your weight gain goals.

Practical Example

If you’re not gaining the expected weight, check your food log to see if you’re hitting your calorie targets.

Adjust your meals or snacks to include more calorie-dense options.

Bonus Tip: Use Supplements Wisely

While natural food should be your primary source of calories and nutrients, supplements can be a helpful addition to your weight gain plan.

What It Entails

Supplements like whey protein, mass gainers, and creatine provide concentrated nutrients that can complement your diet.

They’re particularly useful as pre or post-workouts.

How to Implement It

• Whey Protein: Mix a scoop with whole milk for a quick and easy calorie boost post-workout.
• Mass Gainers: These are designed specifically for weight gain, offering high-calorie servings packed with carbs, protein, and fats.
• Creatine: This supplement can enhance strength and muscle growth when combined with regular resistance training.

Why It’s Important

Supplements fill in nutritional gaps, ensuring you’re consistently meeting your calorie and protein needs.

They’re especially helpful for people with smaller appetites or those who struggle to eat enough through whole foods.

But do consult with your doctor before selecting any weight gain supplements, especially if you have any medical conditions.

Practical Example

After a morning workout, blend a mass gainer powder with whole milk, a banana, and peanut butter.

This shake can provide over 600 calories in just one drink, giving you a head start on your daily goals.

Conclusion

Gaining weight fast in one week might seem challenging, but with the right strategies, it’s entirely achievable.

By focusing on a calorie surplus, eating energy-dense foods, prioritizing protein, increasing meal frequency, and incorporating strength training, you can set the foundation for healthy weight gain.

Adding healthy fats, drinking your calories, and snacking smart can further simplify the process, while adequate sleep and tracking ensure that your progress stays on track.

Remember, consistency is key.

Every meal, workout, and rest period contributes to your overall goal.

Start implementing these practical tips today, and you’ll not only see the numbers on the scale rise but also notice improvements in your strength, energy, and confidence.

Are you ready to take the first step? Try these tips for a week, and watch your progress unfold. Let’s start your weight gain journey.

FAQs

Q1: How many calories should I consume to gain weight in one week?
A: To gain weight, aim for a caloric surplus of 500–700 calories per day above your Total Daily Energy Expenditure (TDEE). Use tools like MyFitnessPal to calculate and track your intake.

Q2: What are the best foods for gaining weight fast?
A: High-calorie, nutrient-dense foods like nuts, avocados, full-fat dairy, and lean proteins are excellent for weight gain. Include these in every meal and snack.

Q3: Can I gain weight without exercise?
A: Yes, but without exercise, most of the weight gained will likely be fat rather than muscle. Incorporating strength training ensures you gain muscle mass for a healthier, toned appearance.

Q4: Are supplements necessary for weight gain?
A: Supplements like whey protein and mass gainers are helpful but not mandatory. They’re great for filling nutritional gaps, especially if you struggle to eat enough through whole foods.

Q5: How can skinny people gain weight effectively?
A: Skinny individuals should focus on eating calorie-dense foods, increasing meal frequency, and strength training to build muscle. Consistency is key to achieving results.