Over 1.9 billion people worldwide are affected by obesity. So it is probably hard to imagine that there are also people who are completely affected by the opposite. Being underweight can also lead to problems for those affected. Just as with being overweight, you should try to compensate for the deficit under certain circumstances! How you can gain weight in a healthy way and how you can use the calorie calculator to do this is explained in this blog post.

At what point are you underweight?

With your body measurements and the very helpful body mass index, BMI for short, it is easy to determine in which weight category you are. The BMI is not an absolutely reliable source for determining your weight status, but it is certainly a good guide.

The BMI is divided into numbers and assesses your weight as objectively as possible. According to the definition of the World Health Organisation (WHO), people are considered underweight if their body mass index (BMI) is below 18.5. Between the ages of 65 and 70, this limit rises to 20, after which a BMI below 22 is considered underweight. The BMI is one of several criteria for assessing body weight.

Being underweight can happen for many different reasons. Although it can be very difficult for many people to lose weight properly, other people have exactly the opposite problem. Sometimes you become underweight even faster than you would like.

Underweight – how can something like that happen?

For many people it is incomprehensible how one can be underweight at all. But it is really not as rare as you might think.

Some people have a predisposition to have a higher energy metabolism than others. This means that they burn hundreds of calories more than the average person. Still others often have to deal with troublesome illnesses. But lifestyle, eating habits and how we deal with everyday stresses also play a big role.

Age also has an influence on weight. The older you get, the more likely you are to encounter obstacles. Dental problems, medication and a declining sense of taste have a lasting impact on appetite.

How to calculate your calorie needs for healthy weight gain

How many calories should you eat a day if you are struggling with being underweight? This question cannot be answered universally. However, we can give you some help:

You can use this to work out approximately how many calories you burn every day. Now the rule is very simple: if you want to gain weight, you should be at least 500 calories above your daily turnover, and preferably on average.

This can often be really difficult, because even when gaining weight, it does matter what food you eat.

Not all calories are the same

To avoid unhealthy weight gain and to gain weight in the long term, you need to be careful about the foods you eat.

Eating fast food and convenience foods is not good for your health. It might make you gain weight in the short term, but it won’t help you stabilise in the long term. As quickly as these unhealthy calories come, they go.

It is advisable to eat healthy meals with rich products. Healthy fats in oils, fish and pulses are extremely important for a balanced diet.

Already at breakfast you should pay attention to how you start your day. With healthy mueslis and porridge, for example, you can start the day healthy, with plenty of calories and the right ingredients.

Especially in the morning, you can already lay the foundation for nutritious nutrition. Oats, for example, are a true superfood and are perfect for a healthy breakfast. With its many healthy nutrients, oats are probably the healthiest way to have breakfast.

Healthy weight gain – this is how it works

So now we know that not all calories are the same. It is very important what food you eat and why you should pay attention to what you eat and how much of it you eat.

Because a big misconception about “gaining weight” is that you should just eat “a lot”. But that is not even half the truth. Simply eating “a lot” is unlikely to lead to a healthy increase in your weight.

Similarly, eating fast food or convenience foods is not beneficial. This will cause you to gain weight quickly – but just as quickly as the kilos come, they will also go.

A balanced diet, lots of vegetables, healthy fats – a few simple basic rules to pave the way to your ideal weight. We have the best 5 tips for gaining weight in a healthy way for you.

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5 tips to help you gain weight easily and healthily

1. Patience is the key to healthy weight gain

Unfortunately, change doesn’t happen overnight – so patience is key. Don’t expect too much from your body and don’t let yourself get demotivated if things don’t go as quickly as you would like. Therefore: patience, patience, patience.

2. Eating regularly helps!

It is not necessary to eat all the calories for the day in 3 meals. Eat 5 to 6 meals throughout the day instead. That way you don’t overload your stomach and never feel too full!

Another tip is to have snacks with you at all times. So you don’t have to go hungry in between meals!

3. The quality of the food is important

Everyone dreams of being able to eat as much as they want. Especially if you suffer from underweight, you will hear this more often! However, a healthy diet is still important if you want to gain weight quickly.

That’s why it’s important to make sure you’re eating healthy nutrients. Here’s a list of quality foods that will help you gain weight.

  • Nuts and seeds
  • Pulses
  • Fish
  • Dried fruit
  • Potatoes
  • Avocados
  • Whole grains

4. track what you eat and track your calories

Record what you eat! This way you will always know exactly how many calories you eat every day and you can also determine whether you have always accommodated the 500 extra calories that are important for gaining weight.

5. exercise to reach your ideal weight

Of course, it is extremely important that you eat a lot and also which foods you eat. But what you must not forget is exercise. Strength training can help you build muscle and gain muscle mass. This will also help you gain weight.

Breakfast is the perfect helper for gaining weight

In order to reach your ideal weight as quickly as possible, you should definitely not do without breakfast. Breakfast is the perfect time to eat valuable calories!

Whether it’s porridge, muesli or crunchy – we have a very large and good selection when it comes to breakfast. Our porridges are not only very healthy but also extremely tasty! So that you too can have a great start to your day 😉

Dominik Wendl

Content Creator

Ich interessiere mich schon seit Jahren für Sport und Ernährung und setze mich intensiv mit den Themen auseinander. Auf diesem Blog teile ich gerne mein Wissen rund um das Thema gesunde Ernährung und die richtige Ernährung beim Sport.

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