How to Gain Weight with a Fast Metabolism: Strategies that Work

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Having a fast metabolism can certainly have its benefits. However, without the proper nutrition and workout routine, gaining weight can be incredibly challenging — not only to accomplish but to sustain.

Though eating a ton of unhealthy calories from junk food or processed meals may sound like a fool-proof plan, it’s not the type of healthy weight gain that will benefit us.

Follow along to find out how to gain weight with a fast metabolism while also transforming fat mass into muscle mass.

How Your Metabolism Contributes to Weight Gain and Weight Loss​

Have you ever wondered why some people who eat a ton of calories don’t gain a single pound whereas others will immediately pack on the weight after only a couple of unhealthy meals?

For the most part, our metabolism can be to blame.

The metabolism refers to our body’s ability to convert the food or beverages we consume into energy. The basal metabolic rate (BMR) is used to explain the minimum number of calories our bodies require to function [1].

Slow vs. Fast Metabolism​

A person who has a low or “slow metabolism” means that they require fewer calories to function. Oftentimes, people with a slower metabolic rate need to be more mindful regarding the number of calories they consume in a day. A slow metabolism — along with several other factors — can make it difficult for people to lose weight.

On the other hand, people who have a high or “fast metabolism” require more calories to function and are able to lose weight more readily since the body expends energy quicker than it’s being consumed. One of the major downfalls to having a fast metabolism is that you’re more likely to have trouble gaining weight [2].

5 Tips for Gaining Weight with a Fast Metabolism​

The faster the metabolism, the harder it can be to gain weight. However, there are plenty of solutions that can help push past this barrier to help you start gaining weight in a healthy, more sustainable way.

Here are three tips on how to gain weight with a fast metabolism.

1. INCREASE YOUR DAILY CALORIC INTAKE ​

It should come as no surprise that in order to gain weight, it’s essential to eat more calories throughout the day. Being in a calorie surplus, meaning that you eat more calories than you need or will expend, can help you reach your weight gain goal.

So, how many calories do you need to eat in order to gain weight?

You can find out your calorie needs by using a calorie calculator. The goal for weight gain is to aim to consume 500-1,000 more calories than you burn. Though these calculators are helpful to start, you’ll only need to count calories in the beginning. Eventually, you’ll begin to familiarize yourself with a meal routine for healthy weight gain.

Benefits of eating more protein for weight gain ​

Protein is an essential macronutrient that can help build muscle mass and contribute to optimal weight gain — especially when combined with a high-volume resistance training program.

According to the Recommended Dietary Allowance for protein, adults should consume between 1.0 to 1.6 grams of protein per kilogram of body weight every day in order to promote muscle growth and strength gains [3, 4].

Some of the best high protein options include:

• Meats
• Fish
• Eggs
• Steel cut oats
• Cottage cheese
• Greek yogurt
• Beans and legumes
• Nuts (i.e pistachios, almonds, walnuts, etc.)

If you’re struggling to get extra calories from protein, supplements like whey protein can be beneficial for weight gain.