How to Gain Weight When You're Skinny
How to gain weight when you're too skinny. Hypercaloric nutrition and strategy.
Calorie calculation examples by profile
Skinny woman, 25 years old, 99 lbs
Active skinny woman, 25 years old, 99 lbs
Skinny man, 25 years old, 121 lbs
Active skinny man, 25 years old, 121 lbs
Understanding being underweight
Being too skinny can have several causes: high metabolism, reduced appetite, altered intestinal absorption, or simply insufficient eating habits. Whatever the cause, the solution involves a higher calorie surplus than average, typically 500-700 kcal above maintenance.
A substantial calorie surplus
Skinny people benefit from a higher surplus than normal. Start with a 500 kcal surplus and increase to 700 kcal if needed. The goal is to gain 0.5-1 kg (1-2 lbs) per month. If you're not gaining weight after 2 weeks, increase your intake by 200 kcal.
Strategies for eating more
When appetite is limited, you need to be strategic: eat more frequently (5-6 meals), favor calorie-dense foods (nuts, butters, oils, avocados), drink your calories (smoothies, shakes), and avoid filling your stomach with low-calorie foods.
Establishing an eating schedule
Skinny people often need to eat on a schedule rather than following their appetite. Schedule 5-6 meals/snacks per day at set times. Voical helps you track your intake to ensure you reach your daily calorie goal.
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 Weight When Skinny
Gaining weight when naturally skinny can seem impossible, but with the right nutritional strategy, it’s absolutely achievable. This guide gives you the keys to overcome the specific challenges of being underweight.
Why It’s Harder for Skinny People
Skinny people often face:
- A faster metabolism than average
- A naturally limited appetite
- Early satiety
- Sometimes reduced intestinal absorption
These factors require an adapted nutritional approach.
Calorie Surplus for Skinny People
Unlike the standard 300-500 kcal surplus:
- Recommended surplus: 500-700 kcal/day
- If no gain after 2 weeks: +200 kcal
- Goal: 1-2 lbs (0.5-1 kg) per month
Example for a Skinny 121 lb (55 kg) Man
- Estimated maintenance: 2000 kcal
- Surplus target: 2500-2700 kcal/day
- Expected gain: 1-2 lbs (0.5-1 kg)/month
Strategies for Increasing Calories
Calorie-Dense Foods
| Food | Portion | Calories |
|---|---|---|
| Peanut butter | 2 tbsp | 190 kcal |
| Mixed nuts | 1.75 oz | 300 kcal |
| Avocado | 1 medium | 230 kcal |
| Olive oil | 2 tbsp | 240 kcal |
| Cheese | 1.75 oz | 180 kcal |
High-Calorie Smoothie
- 2 bananas: 200 kcal
- 3 tbsp peanut butter: 285 kcal
- 13 oz whole milk: 240 kcal
- 1/2 cup oatmeal: 190 kcal
- 1 tbsp honey: 60 kcal
- Total: 975 kcal in one glass
Sample Meal Schedule
| Time | Meal | Calories |
|---|---|---|
| 7am | Breakfast | 500 kcal |
| 10am | Snack | 300 kcal |
| 1pm | Lunch | 600 kcal |
| 4pm | Snack | 300 kcal |
| 7pm | Dinner | 600 kcal |
| 9pm | Snack | 300 kcal |
| Total | 2600 kcal |
Mistakes to Avoid
- Relying on appetite: Eat on schedule, not based on hunger
- Low-density foods: Avoid filling your stomach with bulky vegetables or salads
- Skipping meals: Every meal counts when trying to gain weight
- Giving up too soon: Results take time, be patient
Why Voical Can Help You
For skinny people, calorie tracking is essential. Many think they’re eating enough when they’re actually in a deficit. Voical lets you objectively verify your intake and ensure you reach your target surplus every day.