Healthy Weight Gain Tips - BMI Calculator

1. Eat More Often

Instead of three big meals, aim for five to six smaller meals throughout the day. This makes it easier to increase your calorie intake without feeling overly full.

2. Choose Nutrient-Dense Foods

Focus on foods that are both high in calories and nutrients—like nuts, seeds, avocados, cheese, dried fruits, whole grains, and lean meats.

3. Add Healthy Fats

Incorporate healthy fats like olive oil, peanut butter, nuts, seeds, and oily fish (like salmon). They're calorie-rich and good for your heart and brain too.

4. Drink Smoothies and Shakes

Make smoothies with milk, yogurt, fruit, oats, and nut butter. They're delicious, easy to make, and a great way to pack in calories without filling up too fast.

5. Don't Skip Protein

Include a source of protein in every meal—chicken, eggs, beans, tofu, or dairy. Protein helps build muscle, especially if you're active or working out.

6. Strength Training Helps

Doing resistance or strength exercises (like bodyweight training or lifting light weights) can help turn those extra calories into lean muscle, not just fat.

7. Add Extras to Meals

Top your meals with calorie-boosters: sprinkle cheese on pasta, stir peanut butter into oatmeal, or drizzle olive oil on veggies.

8. Drink Calories, Too

In addition to water, drink milk, 100% fruit juice, or nutritional shakes. Avoid drinking too much before meals so you don't lose your appetite.

9. Be Consistent

Weight gain takes time—stick with your plan every day, and don't get discouraged if changes aren't immediate. Small, steady progress adds up.

10. Talk to a Health Professional

If you're not sure why you're underweight or need help planning meals, talk to a doctor or dietitian. They can help make sure you're on the right track safely.