How to gain weight with a fast metabolism?

How to gain weight with a fast metabolism

Table of Contents

Are you underweight and struggling to gain weight? Learn how to gain weight with a fast metabolism by following these simple healthy tips.

Having a fast metabolism can make it challenging for some individuals to gain weight. This article will explore strategies and tips for gaining weight healthily while accommodating a fast metabolism. We will also discuss the importance of gaining weight healthily and provide diet, exercise, and lifestyle tips to support your weight gain goals.

Key Takeaways

  • Caloric Surplus: Essential to consume more calories than your body uses, aiming for a 300-500 calorie surplus daily, aiding in gradual weight gain​1​.
  • Energy-Dense Foods: Incorporate foods high in protein, fats, and carbs that provide more calories per serving without consuming large volumes of food​1​.
  • Nutrient Timing: Regular meals and snacks can help you get enough calories and nutrients to gain weight.
  • Strength Training: Engage in resistance and strength training exercises to build muscle mass, contributing to healthy weight gain.
  • Consistent Monitoring: Keep track of your daily caloric intake, exercise regimen, and weight to adjust your strategy for optimal results.

Explaining Fast Metabolism and Its Impact on Weight Gain

Metabolism refers to the processes in our body that convert food into energy. A fast metabolism means that your body burns calories at a quicker rate than average. While having a fast metabolism can have advantages, such as maintaining a lean physique, it can pose challenges when gaining weight.

People may want or need to gain weight for various reasons. It could be due to being underweight, building muscle mass, enhancing athletic performance, recovering from an illness or surgery, or simply wanting to improve overall health and well-being.

It’s important to emphasize that gaining weight healthily is crucial. Instead of focusing on unhealthy fat gain, we aim for gradual and sustainable weight gain through increased muscle mass and proper nutrition.

The Challenge of Gaining Weight with a Fast Metabolism

For individuals looking to gain weight, having a fast metabolism can pose a unique set of challenges. This rapid rate of energy burning means that even when consuming high-calorie diets, weight gain can appear elusive. This can be especially frustrating for underweight individuals seeking to attain a healthier weight or those aiming to gain muscle mass.

What is fast metabolism?

What is fast metabolism?

Your metabolism is how your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function.

A fast metabolism is defined as a person’s body constantly burning calories and using them as energy. If you have high activity levels or exercise often, your metabolism will be very fast. This also means that if you don’t do anything often, your metabolism will be slow.

The benefits of having a fast metabolism

If you have a fast metabolism, you can often burn more calories in an hour than someone with a slower metabolic rate. However, this can also be the opposite for some people. This means that the person with a fast metabolism will likely gain weight faster because they burns more calories than the other person trying to lose weight. But this doesn’t mean gaining weight and building muscle mass without gaining too much fat is impossible!

As mentioned before, slowing down your metabolic rate is one way to gain weight healthily. Another challenge is gaining weight and building muscle mass while keeping your body fat percentage at 25%. If you set your mind on achieving this goal, then read on!

Quick Tips for Gaining Weight with a Fast Metabolism

  1. Increase Caloric Intake: Consuming extra calories per day is a simple and effective way to gain weight. Focus on making your meals more calorically dense by incorporating high-calorie foods that are nutrient-rich, such as avocados, nuts, and whole grains.
  2. Frequent, Balanced Meals: Eating six small meals per day instead of three large ones can help you gain weight by providing a consistent supply of nutrients and calories. Each meal or snack should contain a balance of proteins, carbohydrates, and fats to ensure you’re maintaining a healthy diet while attempting to put on weight.
  3. Strength Training: Lifting heavy weights can stimulate your appetite and increase lean muscle tissue, supporting healthy weight gain. It’s vital to pair this with protein-rich meals or snacks post-workout to maximize muscle synthesis and recovery.
  4. Supplement Wisely: Protein shakes and other supplements can serve as convenient tools to help you gain weight. However, they should complement a balanced diet rather than replace meals.
  5. Monitor Progress: Keeping track of your weight gain journey allows you to adjust your strategies as needed. If you’re struggling to gain any weight despite implementing these tips, speaking to a dietitian or doctor can provide personalized advice and rule out any underlying health conditions that might be hindering weight gain.

Diet Tips: How to Eat More Calories and Energy-Dense Foods

Increase Your Daily Caloric Intake by 300-500 Calories

To gain weight, consuming more calories than your body uses is essential. A calorie surplus is necessary for weight gain, providing the extra energy needed for your body’s growth and repair processes.

Estimating your daily calorie needs can help determine how much you should increase your intake. Use the following formula or calculator:

[Calorie needs = Basal metabolic rate (BMR) + Physical activity level (PAL) + Thermic effect of food (TEF)]

Suggested Guidelines for Moderate Weight Gain:

  • Add 300-500 calories per day to your maintenance level
  • Aim for a weight gain goal of 0.5-1 pound per week

Eat More Energy Dense Foods that are High in Protein, Fat, and Carbs

Energy-dense foods provide a higher number of calories per serving. Incorporating these foods into your diet can help increase your caloric intake without consuming large amounts of food.

Here is a list of healthy energy, energy-dense foods from various food groups:

Food GroupEnergy-Dense Foods
Nuts and SeedsAlmonds, walnuts, chia seeds, flaxseeds
Dried FruitsDates, raisins, prunes, dried apricots
DairyCheese, full-fat yogurt
EggsWhole eggs
Meat and FishChicken thighs, salmon
GrainsQuinoa, whole grain bread

Tips on incorporating energy dense foods into your diet:

  • Add nuts or cheese to salads
  • Use nut butter or avocado on toast
  • Make smoothies or shakes with milk and fruit

Eat More Food.

Eat more food

If you have a fast metabolism and are struggling to gain weight, one of the most important steps is to eat more calories than your body burns. What does that mean?

Here’s an example: If you’re eating 3,000 calories daily but burning 4,000 calories daily (including exercise), then it would be nearly impossible for you to gain weight unless you increase your calorie intake.

To figure out how many calories you burn in a day, use this equation:

(Your total daily energy expenditure) = (your BMR x 1.3) + (your activity level x 7-10). For example, if your BMR is 2200 and you do 30 minutes of cardio 5 days per week and lift weights 2 times per week, then calculate as follows: (2200 x 1.3) + 70 = 2970 + 70 = 3040 total daily energy expenditure

Eating More Calories

Eat more calories

When you eat, your body uses the calories from the food to fuel its activities. Calories are a measurement of energy in food and drink. The number of calories in a food is usually shown on its packaging or menu description.

Calories can be measured in joules, kilojoules (kJ), kilocalories (kcal), or calories. 1 calorie = 4.184 kJ = 1 kcal

Choose good calories.

Choose good calories

If you want to gain weight, you need to eat more calories than your body burns. So, if you have a fast metabolism and are trying to gain weight, it’s important that you choose foods that will stick with you.

Some of the best foods for this include:

  • High-Protein Foods: Choose foods high in protein since they are more filling than others; nuts and seeds are also good choices if you don’t like meat.
  • High-Fat Foods: Fats will help make your food more satisfying and give it flavor and texture! They also take longer to digest, so they can keep you feeling full longer than low-fat options like fruits or veggies would be able to do on their own without any added fat content whatsoever (which means other nutrients aren’t available when those types of foods metabolize faster than usual either).
  • Add some avocado slices or guacamole, too—these make great snacks between meals because they offer fiber and healthy fats! Plus, avocados contain monounsaturated fats that help improve heart health even further by lowering cholesterol levels while maintaining good blood sugar control at the same time, so this makes them perfect candidates for any weight loss plan, whether it’s just starting out or already established with exercise routines already established over time.

Stay Active

Stay active

Engage in High-Volume Resistance Training

High-volume resistance training is an effective way to stimulate muscle growth and increase overall body mass. Challenging your muscles with resistance exercises can promote muscle hypertrophy and enhance weight gain.

Here are some examples of high-volume resistance training exercises for different muscle groups:

  • Squats: targets the lower body muscles
  • Lunges: activates leg muscles including quads and glutes
  • Deadlifts: engages multiple muscles including hamstrings and back
  • Bench press: focuses on the chest and triceps
  • Rows: targets the back muscles
  • Pull-ups: engages the upper body muscles including back and biceps

To perform high-volume resistance training safely and effectively:

  • Use proper form to prevent injuries
  • Choose an appropriate weight that challenges your muscles but allows for proper execution.
  • Rest between sets to allow adequate recovery

Eat Smaller Meals Throughout the Day

Eating smaller, frequent meals throughout the day can benefit weight gain. This approach helps prevent feelings of fullness and encourages a steady intake of calories throughout the day.

Benefits of eating smaller meals throughout the day:

  • Increases appetite by avoiding excessive fullness
  • Improves digestion as smaller portions are easier to process
  • Stabilizes blood sugar levels, preventing energy crashes

Tips for incorporating smaller meals into your daily routine:

  • Plan ahead by preparing portioned snacks in advance
  • Pack snacks to have readily available when hunger strikes
  • Set reminders or alarms to ensure you don’t skip meals

Exercise Tips: How to Build Muscle Mass and Strength

Focus on Compound Exercises that Work Multiple Muscle Groups

Compound exercises target multiple muscle groups simultaneously, making them highly efficient for muscle building. By engaging multiple muscles at once, you can maximize your workout’s effectiveness.

Here is a list of compound exercises that work multiple muscle groups:

ExerciseTargeted Muscles
SquatsQuadriceps, hamstrings, glutes
LungesQuadriceps, hamstrings, glutes
DeadliftsHamstrings, lower back, glutes
Bench PressChest, triceps
RowsBack (upper and lower)
Pull-upsBack (especially lats), biceps

Tips for performing compound exercises safely and effectively:

  • Prioritize proper form over heavier weights
  • Choose an appropriate weight that allows for correct execution
  • Take adequate rest between sets to recover fully

Increase the Intensity and Volume of Your Workouts Gradually

To promote muscle growth, it’s essential to gradually increase the intensity and volume of your workouts over time. Intensity refers to how challenging an exercise is, while volume represents the total workload performed during a session.

Here are examples of how you can progressively increase intensity and volume:

  • Add weight to exercises as you become stronger
  • Increase the number of repetitions or sets
  • Reduce rest time between sets for a more intense workout

Tips for increasing intensity and volume safely and effectively:

  • Listen to your body’s signals of fatigue or injury
  • Track your progress to ensure gradual improvement
  • Vary your routine by incorporating different exercises or training methods

Consume Enough Protein Before and After Your Workouts

Protein plays a crucial role in muscle growth and recovery. Consuming enough protein before and after your workouts provides your muscles with the necessary building blocks for repair and growth.

Guidelines for protein consumption before and after workouts:

  • Aim for 0.25-0.4 grams of protein per kilogram of body weight
  • Choose protein-rich foods such as whey protein, eggs, chicken, fish, etc.
  • Consider using supplements like whey protein or casein protein if needed

Lifestyle Tips: How to Support Your Weight Gain Goals

In addition to diet and exercise, certain lifestyle habits can help support your weight gain goals. These tips focus on making meals enjoyable, increasing liquid calories, meal frequency, and reducing non-lifting caloric expenditure.

Make Your Meals More Enjoyable and Appetizing

Making meals more enjoyable can enhance appetite and make it easier to consume larger portions. Try incorporating spices, herbs, sauces, and dressings, or experimenting with new recipes to add flavor and variety to your meals.

Examples of enjoyable and appetizing meals:

  • Pizza with cheese, pepperoni, and veggies
  • Salad with chicken, avocado, nuts, and a flavorful dressing

Increase Your Liquid Calories by Drinking Smoothies, Shakes, Juices, etc.

Liquid calories are an efficient way to increase your caloric intake without feeling overly full. Drinks like smoothies, shakes, juices, or milk can provide extra nutrients and be consumed alongside regular meals.

Examples of liquid calories to include:

  • Fruit smoothies with added protein powder
  • Nutrient-dense shakes with healthy fats like avocado or nut butter
  • Freshly squeezed fruit juices

Increase Your Meal Frequency by Eating Every 2-3 Hours

Increasing meal frequency throughout the day can help maintain a consistent calorie intake. Eating every 2 to 3 hours prevents long gaps between meals and supports a more sustained energy level.

Tips for increasing meal frequency:

  • Plan ahead by preparing snacks in advance
  • Pack portable snacks for on-the-go eating
  • Set reminders or alarms as prompts to eat regularly

Decrease Your Non-Lifting Caloric Expenditure by Reducing Cardio and Other Activities

To support weight gain goals, reducing non-lifting activities that burn calories may be necessary. This doesn’t mean eliminating them but rather finding a balance that allows you to meet your weight gain objectives.

Examples of reducing non-lifting caloric expenditure:

  • Limiting cardio exercises to low-to-moderate intensity sessions
  • Minimizing excessive physical activity outside of structured workouts

FAQs about how to gain weight with a fast metabolism

What foods are good for gaining weight with a fast metabolism?

Focus on nutrient-dense foods such as lean proteins, whole grains, fruits, vegetables and healthy fats. Additionally, consuming more often can aid weight gain.

How does a fast metabolism affect weight gain?

A fast metabolism burns calories quickly which may make gaining weight difficult. Consuming more calories than your body burns is key to weight gain.

Are there specific exercises to gain weight with a fast metabolism?

Strength training exercises, such as lifting weights, can help increase muscle mass and overall weight while enhancing metabolic health.

How many calories should I consume to gain weight with a fast metabolism?

Caloric needs vary per individual. You may need to consume an additional 500-1,000 calories per day above your usual intake for weight gain.

Is it harder to gain weight with a fast metabolism?

People with a faster metabolism may find it more challenging to gain weight as their bodies burn calories more quickly than others.


How to gain weight with a fast metabolism

Entering the realm of weight gain with a speedy metabolism might seem like chasing a runaway train. However, with the right tactics, it’s entirely possible!

Remember, the goal is not just to gain weight but to do so healthily. This means focusing on gaining lean muscle mass rather than simply adding fat. It’s important to embrace the journey, recognize your body’s unique needs, and remember that everyone’s rate of gain will differ based on factors like genetics and lifestyle habits.

Discovering how to gain weight with a fast metabolism boils down to a friendly handshake between a caloric surplus and energy-dense foods, with strength training as a mutual friend.

So, are you ready to hop on the weight gain express and wave goodbye to the too-fast metabolism station? Your ticket to a healthier weight is just a click and a hearty meal away!


1. How to Gain Weight With a Fast Metabolism: Do These 10 Things – Dakota Dietitians

10 proven strategies to gain weight with a fast metabolism · 1. Drink your calories · 2. Fill up on fats · 3. Eat smaller, more frequent 

2. How To Gain Weight With High Metabolism? – MaNaDr Medical Notes

How To Gain Weight With High Metabolism? 1. Increase caloric intake. To gain weight, you must consume more calories than you burn. … 2. Eat more frequently. … 3. Focus on protein. … 4. Incorporate healthy fats. … 5. Choose nutrient-dense foods. … 6. Lift weights. … 7. Get enough sleep. … 8. Limit cardio.

3. How to Gain Weight with a Fast Metabolism: Strategies that Work – Transparent Labs

5 Tips for Gaining Weight with a Fast Metabolism · 1. Increase your daily caloric intake · 2. Eat more ‘energy dense’ foods · 3. Engage in high-volume resistance …

4. How to Gain Weight With A Fast Metabolism – Outlift

Your trouble gaining weight probably has less to do with having a “fast” metabolism and more to do with having an “adaptive” metabolism.

5. Strategies For Gaining Weight With A Fast Metabolism – Blog – HealthifyMe

Simple Strategies to Gain Weight with a Fast Metabolism · Calculate Your BMR (Basal Metabolic Rate) · Create Calorie Surplus · Eat More Often.

6. How To Gain Weight With A Fast Metabolism: Tricks To Finally Make That Number On The Scale Go Up – BetterMe

Create A Calorie Surplus · Put Emphasis On Calorie-Dense Foods · Increase Protein-Rich Foods · Don’t Forget Carbohydrates And Fats · Increasing Meal Frequency