Lybrate Logo
Get the App
For Doctors
Last Updated: Jun 03, 2023

4 ways to gain weight

Profile Image
Dr. Mukesh SinghHomeopathy Doctor • 23 Years Exp.B.H.M.S., Senior Homeopath Consultant
Topic Image

A very low body mass index can be due to many causes including genetic, developmental, and hormonal disorders and other issues with absorbing nutrients in the body. A low body mass index may also be owing to a high metabolism rate. Here are a few healthy ways to gain weight according to different requirements:

Know your calorie needs

- Calculate your resting metabolic rate with the formula - RMR = 10* weight (kg) + 6.25* height (cm) - 5* age (yr) + x [For men; x=5, for women; x = -161] Your BMR tells you how much minimum calories you will burn if you rested an entire day.

- Account for your activity by using your RMR as BMR (Base metabolic rate) and calculate your daily calorie needs by the following formulae:

  • BMR * 1.2 - If you are sedentary
  • BMR * 1.375 - For light exercise
  • BMR * 1.55 - Moderate activity
  • BMR * 1.725 - High activity
  • BMR * 1.9 - Intense activity

Weight Gain Diet to follow

- Gradually increase your calorie intake
- Eat healthy and timely
- Have a balanced diet with heavy foods like - starchy vegetables, dense fruits, added oils, and creamy soups

- Have foods rich in protein, avoid watery fruits and veggies
- Avoid trans-fats
- Do not binge, pace yourself through your diet regime
- Have dietary supplements and protein shakes

Build muscle to increase body weight

- Include weight training in your daily regime
- Compensate for extra calories lost in training
- Do not overdo it, rest is equally important in building muscle

Things to remember

- Stop eating junk food, eat healthily
- Hydrate yourself well
- Rapid weight gain may cause stretch marks
- Be careful when choosing fatty foods as overindulging in them can lead to heart diseases and type 2 diabetes
- Overeating may cause bloating, stomach aches, and cramps
If you would like to consult with me privately, please click on 'Consult'.

Updates From Lybrate: We hope this information was helpful to you. Moreover, you can also check out these weight gainer supplements from Lybrate to support your weight gain journey.


Ask a free question

Get FREE multiple opinions from Doctors

posted anonymously

Book appointment with top doctors for Gaining Weight treatment

View fees, clinc timings and reviews

Treatment Enquiry

Get treatment cost, find best hospital/clinics and know other details