To gain weight, you must consume more calories than you burn each day. Determine the amount of calories you burn per day, then consume more calories than the predetermined amount.
- Estimate the amount of calories you burn in a day
Use an online calculator to estimate the amount of calories you burn each day. The calculator asks you for your age, weight, gender, height and activity level.
- Consume more calories than you burn
Take in more calories than you burn daily. Determine the amount of weight you want to gain, then find out how many calories you must consume per day to reach this goal. Because there are 3,500 calories in a pound, you must have an excess of 3,500 calories for each pound you wish to gain.
- Make healthy food choices
There are healthy ways to put on weight. One choice is eating more often, even as often as six times per day. To gain weight, you can also consume foods that encourage a gain in muscle mass. This includes foods high in protein. Finally, foods high in fat can help you gain weight. However, plant fat, which is found in nuts, is a type of fat that is particularly good for weight gain.