How to Gain 20 Pounds Healthily
Discover how to gain 20 pounds healthily. Calorie surplus, estimated duration, and nutrition tips. Track with Voical.
Calorie calculation examples by profile
Active woman, 25 years old, 110 lbs
Very active woman, 25 years old, 121 lbs
Active man, 25 years old, 143 lbs
Very active man, 25 years old, 154 lbs
How long to gain 20 lbs?
Gaining 20 lbs healthily requires 4 to 8 months with a 500-700 kcal daily surplus. A gain of 1 to 1.5 lbs per week is optimal: faster will mostly be fat, slower can be frustrating. With an adequate surplus, expect about 5-6 months on average.
Healthy vs unhealthy weight gain
Gaining 20 lbs by eating anything will mainly be fat. For quality weight gain, combine moderate calorie surplus, high protein intake (1.6-2.2g/kg), and resistance training. Goal: maximize the muscle-to-fat ratio.
The nutritional strategy
A surplus of 500-700 kcal per day is ideal. At 500 kcal/day, expect 20 lbs in 5 months. At 700 kcal/day, about 4 months. Gradually increase portions rather than adding junk food. Prioritize nutrient-dense foods.
The importance of tracking for weight gain
Many think they eat enough but underestimate their intake. Tracking shows you exactly what you're eating. If you're not gaining weight, you're not in a surplus - no matter what you think you're eating.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Gaining 20 Pounds
Gaining 20 lbs is a significant goal that can transform your physique. This guide explains how to achieve it in a healthy and optimal way.
The Math Behind Weight Gain
The Theoretical Calculation
- 1 lb of body tissue equals about 3500 kcal
- 20 lbs = 70,000 kcal total surplus
- With 500 kcal/day surplus: 140 days (~5 months)
- With 700 kcal/day surplus: 100 days (~3.5 months)
The Practical Reality
Your metabolism adapts as you gain weight:
- More mass = more energy expenditure
- You’ll need to progressively increase your intake
Plan for 5-8 months rather than the theoretical calculation.
Who Is This Goal For?
Gaining 20 lbs is suitable for:
- Underweight individuals (BMI < 18.5)
- Athletes aiming for significant mass gain
- People recovering from excessive weight loss
- Ectomorphs wanting to gain size
The Nutritional Strategy
Calculate Your Target Surplus
- Determine your current maintenance
- Add 500-700 kcal
- Readjust every 2-3 weeks if weight stalls
Foods to Prioritize
Protein (1.6-2.2g/kg):
- Meats, fish, eggs
- Legumes, tofu
- Dairy products
Dense carbohydrates:
- Rice, pasta, bread
- Oats
- Sweet potato
Healthy fats:
- Olive oil
- Nuts and nut butters
- Avocado
Sample Plan to Gain 20 lbs
143 lb man, maintenance 2500 kcal, target 3100 kcal:
Breakfast (700 kcal)
- 100g oats + whole milk
- 3 eggs
- 1 banana
- 15g peanut butter
Snack (400 kcal)
- 40g almonds
- 200g Greek yogurt
- 1 apple
Lunch (800 kcal)
- 220g cooked rice
- 180g chicken
- Vegetables + olive oil
- 1 fruit
Snack (400 kcal)
- Smoothie: milk, banana, oats, whey
Dinner (700 kcal)
- 200g cooked pasta
- 150g salmon
- Dressed salad
- Bread with butter
Evening snack (100 kcal optional)
- 200g Greek yogurt
Training for Quality Gains
Without resistance training, your 20 lbs will be 80-90% fat. With:
- 3-5 sessions per week of resistance training
- Compound exercises: squat, bench press, deadlift
- Progressive overload: increase weights regularly
You maximize the muscle-to-fat ratio.
Tracking and Adjustments
Weekly Weigh-ins
- Weigh yourself weekly, same day and conditions
- Target: +1 to 1.5 lbs per week
- Less than 0.8 lbs: increase calories by 200
- More than 2 lbs: reduce slightly
Other Indicators
- Waist circumference: shouldn’t explode
- Monthly photos
- Muscle measurements (arms, thighs, chest)
Realistic Timeline
| Month | Weight Gained | Total Weight (starting 143 lbs) |
|---|---|---|
| 1 | +4 lbs | 147 lbs |
| 2 | +4 lbs | 151 lbs |
| 3 | +4 lbs | 155 lbs |
| 4 | +4 lbs | 159 lbs |
| 5 | +4 lbs | 163 lbs |
Why Voical Can Help You
Gaining 20 lbs requires consistency over several months. Voical lets you verify daily that you’re reaching your calorie surplus, and track your long-term progress.