How to gain weight if you're skinny and have a small appetite
If you are skinny and struggle to gain weight, the problem is almost always that you eat fewer calories than you burn, not a uniquely fast metabolism. To gain weight, eat consistently above maintenance — usually 300–500 kcal more per day — and lift weights three or four times a week so the extra energy goes mainly into muscle. With a small appetite, the trick is to make food more calorie-dense and easier to eat rather than forcing huge plates.
Check how much you actually eat
Track your food for a few typical days. Many self-described hardgainers eat well on some days and very little on others, averaging far less than they think. Weigh yourself several mornings a week: if your weekly average is not rising, you need more food.
Practical ways to add calories
- Eat more often: three meals and two or three snacks are easier than three huge meals.
- Drink some calories: milk, smoothies and shakes are filling less than solid food. A shake of milk, oats, banana and peanut butter can provide 600–800 kcal.
- Add calorie-dense foods: nuts, nut butters, olive oil, cheese, dried fruit, granola, whole eggs, avocado.
- Cook with a little extra fat: a tablespoon of olive oil adds about 120 kcal without much volume.
- Choose less filling carbs: white rice, pasta, bread and cereals instead of large amounts of vegetables and high-fibre foods at every meal.
- Keep snacks within reach: trail mix, yoghurt, sandwiches and bars at work or in your bag.
- Eat on a schedule, not only when hungry.
Protein and training
- Aim for about 1.6–2 g of protein per kg of body weight per day.
- Lift three or four times a week with compound exercises — squats, presses, rows, hinges — and add weight or reps over time.
- Keep cardio moderate; walking is fine, but long endurance sessions make a surplus harder.
Without training, extra calories mostly turn into fat. With training, a large share goes into muscle, especially for beginners.
How fast to gain
Get your daily calorie target in under a minute with our free calorie calculator.
Calculate my calories- Beginners: about 0.25–0.5% of body weight per week
- Intermediate lifters: about 0.25% per week
If you gain faster than that for several weeks, reduce intake slightly. If the scale does not move for two weeks, add another 200–300 kcal.
A sample day around 3,000 kcal
- Breakfast: oats cooked in milk with peanut butter and banana
- Snack: yoghurt with granola and honey
- Lunch: rice, chicken thighs, olive oil and vegetables
- Snack: sandwich with cheese and ham, a glass of milk
- Dinner: pasta with minced beef sauce and parmesan
- Evening: a smoothie or a handful of nuts
FAQ
Is it okay to eat junk food to gain weight?
Some is fine, but build most of your diet on nutritious foods so you get enough protein and micronutrients.
Should I buy a mass gainer?
Not necessary. A homemade shake is cheaper and just as effective.
Will I gain fat?
A little fat gain is normal in a surplus. Keeping the surplus moderate and training hard keeps it limited.
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