How to gain 2 kg weight in a week

To gain 2 kg weight in a week, you need to focus on more calorie intake daily than you burn; for instance, 1 kilogram of body weight has around 7,700 calories. Hence, to gain 2 kg weight in a week means consuming more than 15,400 calories over that week which is 2,200 additional calories per day. You’ll get this by adding nuts, avocados, and full-fat dairy to your meals. Additionally, with a high protein diet, frequent eating throughout the day, and some resistance training, the extra weight you gain will probably be in the muscle categories rather than fat. Similarly, when learning how to gain 2 kg weight in a week, it’s important to stay consistent with your eating habits and avoid skipping meals.

Many people ask, “Can I gain 2 kg in a week?” The truth is that while it’s challenging, a strategic approach to meal planning and workouts can help you achieve your goal.

Can You Gain 2 kg in a Week?

Yes, you can gain 2 kg weight in a week, but it will require a very large increase in daily caloric content, and you need to consume more calories than you burn to provide this so-called calorie surplus. For instance, you can put on weight quickly by taking in 700–1,000 calories more than usual each day. Nonetheless, be aware that this weight may mostly be fat if you’re also not doing some strength training. In addition, putting on weight too fast is not entirely healthy and can put undue stress on your heart, kidneys, or thyroid. Factors like stress or water retention can sometimes cause weight fluctuations that aren’t a true reflection of fat or muscle gain. Therefore, it’s always smart to monitor your body and consult a doctor if unsure.

If you’re wondering, can I gain 2 kg in a week? It is possible, but you must focus on eating more calories than your body burns. In fact, this requires planning and understanding your body’s nutritional needs. To do this, start by tracking your daily food intake and then increase it gradually. In addition, make sure you’re incorporating strength training, which helps convert those extra calories into muscle. When people ask, “Can I gain 2 kg in a week?” they often underestimate the importance of consistency in both diet and exercise.

10 Ways on How to Gain 2 kg Weight in a Week

When you target to gain 2 kg in a week, it’s no longer a matter of simply consuming more. Rather, foods and activities rich in calories, which sustain muscle growth rather than fat, do the trick. But that does not lose balance, so the gain is healthy. In other words, if you’re struggling with weight gain, following these tips on how to gain 2 kg in 7 days can make a significant difference in your progress. Here are 10 real-life strategies that could work for your success at your goal:

1. Eat calorie-dense foods
2. Boost protein intake
3. Frequent small meals
4. Add healthy fats
5. Drink high-calorie beverages
6. Use larger portion sizes
7. Resistance training
8. Snack strategically
9. Monitor your calorie intake
10. Consult a nutritionist

1. Eat calorie-dense foods

Calorie-dense foods are some of the most effortless ways of trying to gain weight fast. These are foods that have a lot of calories in small portions. Some of these calorie-dense foods may include avocados, nuts, seeds, full-fat dairy, and healthy oils. The good thing about these foods is that they are full of calories; thus, you can eat small portions to achieve what you want daily. In other words, by presenting small calorie-rich items, you could add calories to your routine meals without appearing to be too full.

2. Boost protein intake

Protein is crucial for muscle enlargement, and if you wish to gain a healthy weight, you need to consume more protein rich foods. Lean meats, eggs, beans, lentils, and fish are also rich in proteins and support gaining both fat and muscle build-up simultaneously. For example, taking more proteins will ensure that the gained weight is neither merely fat nor lean body mass because it is healthier.

3. Frequent small meals

Try to space it out so you can have 5-6 or more smaller meals during the day instead of just three large ones. That keeps the flow of calories into your body from getting too high. It also makes it easier to eat large quantities because you’re trying to cram only a little of that into one sitting at a time. It also keeps your energy levels more consistent.

4. Add healthy fats

But if you’re on a Keto diet to gain weight where you need to gain weight, then you must have more healthy fats. High in healthy fats, foods such as olive oil, avocados, nuts, seeds, and coconut oil provide a big calorie boost without negatively impacting your health. In fact, fats are much more calorie-dense than protein or carbs and can increase calorie gain from meals quickly.

5. Drink high-calorie beverages

Sometimes, it is easier to drink your calories than eat them. Smoothies, protein shakes, and full-fat milk are all perfect examples of adding calories without overwhelming your stomach. For instance, mix fruits, oats, yogurt, and peanut butter together for a deliciously calorie-rich smoothie, adding hundreds of calories into your daily routines.

6. Use larger portion sizes

If it is hard to feel full, you still want to eat more; one easy trick is using bigger plates and bowls because this will encourage you to serve and eat more food without really noticing. This is increasing portion sizes so that you are bound to eat more calories without altering anything you eat. You can use the food calorie calculator to calculate the calories of the foods that you eat daily.

7. Resistance training

While exercising to gain weight, the pounds being added must be muscles and not fat. Resistance training comes into play here. Regular engagement in body weight exercises, such as weightlifting or bodyweight exercises, will prompt your body to build muscles as it tries to shape and make you look how you want it to. Furthermore, resistance training allows your body to utilize the excess calories for muscle buildup instead of converting them into fat.

8. Snack strategically

Snacking is an excellent option for weight gain, though choose snacks wisely. Instead of low-calorie snacks, go for calorie-dense snacks like trail mix with Greek yogurt and granola or peanut butter on whole-grain bread. What’s more, these snacks will give you a good balance of protein, carbohydrates, and healthy fats and a good way to gain weight.

9. Monitor your calorie intake

A calorie intake record is important; you will need this to gain weight. You will see the calorie intake over the calories burnt daily. For example, a food diary or an app tracks your eating and adjusts according to your needs. This is how you can ensure that you are at least managing to consume 500-1000 calories extra per day to gain your required weight.

10. Consult a nutritionist

Finally, if you are still trying to figure out how to start things or are having problems gaining weight, seek a nutritionist’s help. A professional can craft and tailor-make a plan tailored to your body type, lifestyle, and needs. Besides, they can give you specific advice regarding supplements, exercise, and meal planning, which might be a decisive factor in helping you gain 2 kg in a week.

For those looking for how to gain 2 kg weight in a week, meal planning with calorie-dense foods like nuts, dairy, and lean meats can make all the difference.

Foods to Eat When Gaining 2 kg Weight in a Week

If you want to gain 2 kg in a week, the food items you choose will make all the difference. Eating high calorie foods that provide surplus calories while not compromising on nutrients is essential. That is to say, you’d wish to consume foods that can help you gain weight while at the same time giving you very important nutrients in the form of protein, healthy fats, and carbohydrates so that the weight you will gain is healthy. Let’s see which food you will be able to achieve this in a balanced way.

1. Nuts and Seeds

Some nuts and seeds can add a bit of weight by being full of good fats and calories, so a small handful of almonds, walnuts, or cashews will give you a big boost without feeling stuffed. Chia, flax, and sunflower seeds are also excellent in giving your body those omega-3 fats, which are very good for the heart and general health. Also, most of these foods contain a lot of fiber, which enhances digestion, and proteins, which are important while trying to gain muscles. Adding Peanut butter for weight gain and seeds to your meals and snacking would make a big difference in your efforts to gain weight.

2. Whole-Milk Products

This is the food that your body needs for speedy weight gain. Full-fat dairy products include whole milk, yogurt, cheese, and cream. These are very rich in calories and healthy fats. They provide calcium, an element one needs to ensure healthy bones. Most importantly, they contain casein and whey proteins that help repair muscles and growth. So, if you take high-rich versions instead of lean portions, you can always have that extra calorie you need without filling your diet with unhealthy junk. For example, one cup of whole milk contains 150 calories, and an ounce of cheese contains 100-120 calories. That is a pretty quick method of adding calories to your meals and snacks without feeling overwhelmed by big portions.

3. Whole grains

You need whole grains such as oats, quinoa, and brown rice when gaining weight. These give the body long supplies of complex carbs, giving long-term energy. Grains also contain a lot of fiber, supplementing your digestive system and making you full without consuming much. For example, one serving of steamed quinoa or brown rice contains 200-220 calories with a few calories of protein. That’s awesome for adding quality calories toward muscle mass building instead of fat. The grains will help you preserve energy throughout the day, hence allowing you to pursue weight gain.

4. Lean Proteins

Any lean protein would be the best if you wanted to gain weight, which would come in as muscle. Chicken, eggs, fish, and tofu are some of the best protein sources found in high-grade quality, which will help build and repair muscle tissue. This does not sound good, and to make it worse, you have low unhealthy saturated fats going with it, so you are gaining weight and gaining it more healthily. For example, a 100-gram chicken breast will give you around 165 calories and up to 31 grams of protein, which is more than just fantastic for muscle synthesis. Since most protein sources are supplemented with meals, you get all the needed amino acids inside your body for maximum muscle mass building.

5. Healthy Fats

Healthy fats are the way to calories without making someone feel overstuffed, and they help the body digest and process fat very well. Avocados, olive oil, and coconut oil are so calorie-dense that many calories are packed into small portions. For example, one avocado can already give you approximately 240 calories, and just one tablespoon of olive oil adds 120 calories to your dish.

Moreover, understanding how to gain 2 kg weight in a week can help you set realistic goals, ensuring you achieve weight gain without compromising your health.

Diet Plan to Gain 2 kg in a Week

This diet plan provides a balanced, calorie-rich approach to supporting healthy weight gain. Each day includes meals packed with protein, whole grains, and healthy fats, from breakfasts like oats with milk and nuts to dinners with options like chicken and rice or fish and quinoa. Snacks such as nuts, yogurt, and smoothies are included mid-morning and evening to add energy and calories. With varied, tasty options, this plan aims to make it easy and enjoyable to reach weight gain goals within a week.

Monday

• Breakfast: Oats with full-fat milk, nuts, and honey
• Mid-Morning Snack: Greek yogurt with fruits
• Lunch: Grilled chicken with brown rice
• Evening Snack: Protein smoothie with avocado
• Dinner: Baked salmon with quinoa and vegetables

Tuesday

• Breakfast: Scrambled eggs with whole-grain toast
• Mid-Morning Snack: Handful of almonds
• Lunch: Lentil soup with whole wheat bread
• Evening Snack: Smoothie with peanut butter
• Dinner: Chicken curry with rice and vegetables

Wednesday

• Breakfast: Peanut butter on whole wheat toast
• Mid-Morning Snack: Cheese with crackers
• Lunch: Turkey sandwich with avocado
• Evening Snack: Trail mix
• Dinner: Grilled chicken with couscous

Thursday

• Breakfast: Full-fat yogurt with granola and fruit
• Mid-Morning Snack: Hard-boiled eggs
• Lunch: Pasta with pesto and chicken
• Evening Snack: Protein shake
• Dinner: Paneer curry with whole-grain bread

Friday

• Breakfast: Smoothie with oats, nuts, and seeds
• Mid-Morning Snack: Mixed nuts and dried fruits
• Lunch: Grilled tofu with quinoa
• Evening Snack: Banana with almond butter
• Dinner: Fish curry with brown rice

Saturday

• Breakfast: Omelette with vegetables and cheese
• Mid-Morning Snack: Handful of mixed seeds
• Lunch: Chicken wrap with avocado
• Evening Snack: Full-fat yogurt with berries
• Dinner: Steak or paneer with rice

Sunday

• Breakfast: Whole-grain pancakes with honey
• Mid-Morning Snack: Protein bar
• Lunch: Stir-fried chicken with vegetables
• Evening Snack: Greek yogurt with honey
• Dinner: Lamb or vegetarian curry with rice

Now that we’ve discussed the basics, let’s dive deeper into how to gain 2 kg in 7 days, ensuring you focus on both nutrition and lifestyle changes.

How to Calculate Daily Calorie Intake for Gaining 2 kg Weight in a Week

If you want to gain 2 kg of weight in just one week, you must consume more calories than your body burns daily. This means understanding the Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). These terms might seem complicated, but they are quite simple and help determine how much energy your body needs.

Basal Metabolic Rate (BMR calculator) refers to the number of calories your body needs to maintain essential functions like breathing, digestion, and circulation—basically, the energy you need to survive without any physical activity. Once you know this, you can add the calories you burn daily to calculate your Total Daily Energy Expenditure (TDEE), which represents the total number of calories your body burns in a day.

Step 1: Understanding Your Basal Metabolic Rate (BMR)

BMR is all about your body’s energy needs at rest, which means that even if you spend the entire day sitting still, your body will still burn calories to keep you alive and functioning properly. BMR calculations consider factors like your age, weight, height, and gender. To make it simple, here’s a rough guideline for calculating your BMR:

• For Men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) − (5.677 × age in years)
• For Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) − (4.330 × age in years)

For example, let’s say you’re a 30-year-old man weighing 70 kg and standing 175 cm tall. Using the formula above, your BMR would be approximately 1,800 calories daily. This means that even if you do nothing all day, your body still needs 1,800 calories to function.

Step 2: Calculating Your Total Daily Energy Expenditure (TDEE)

TDEE is the total number of calories your body burns in a day, including all your activities, whether it’s walking, exercising, or even cleaning the house. To find your TDEE, you multiply your BMR by an activity factor based on your daily activity calculated using the Daily calorie intake calculator. Here’s a breakdown:

• Sedentary (little or no exercise): TDEE = BMR × 1.2
• Lightly active (light exercise 1-3 days/week): TDEE = BMR × 1.375
• Moderately active (exercise 3-5 days/week): TDEE = BMR × 1.55
• Very active (intense exercise 6-7 days/week): TDEE = BMR × 1.725
• Super active (hard physical labor or intense exercise twice a day): TDEE = BMR × 1.9

So, if you’re the same 70 kg man with a BMR of 1,800 calories and you exercise moderately (3-5 days a week), your TDEE would be:

TDEE = 1,800 × 1.55 = 2,790 calories per day.

This means you’re burning 2,790 calories per day when considering your regular activity level.

Step 3: How to Create a Caloric Surplus to Gain 2 kg in One Week

Gaining weight comes down to eating more calories than your body needs. To gain 1 kg of body weight, you need a surplus of 7,700 calories. To learn How to gain 2 kg in 5 days, you must consume 15,400 extra calories weekly. You must add around 2,200 calories per day to your current TDEE.

If your TDEE is 2,790 calories, and you want to gain 2 kg in a week, you need to eat:

TDEE (2,790) + 2,200 = 4,990 calories/day.

That’s a lot of food, but it’s possible with the right high-calorie, nutrient-dense foods like avocados, nuts, seeds, lean proteins, whole grains, and healthy fats.

Step 4: Practical Example of Gaining 2 kg in a Week

Let’s break it down for clarity. If your BMR is 1,800 calories, and your TDEE is 2,790 calories with moderate activity, here’s what you need to do to gain 2 kg in one week:

• Daily Caloric Surplus: You need to eat 2,200 calories more than your TDEE each day.
• Total Daily Intake: This adds up to about 4,990 calories you need to consume every day to gain weight.

Is It Healthy to Gain 2 kg Weight in a Week?

Rapid weight gain usually occurs when one significantly increases calorie consumption within a short period. However, once you do that without exercising or any strength training, such weight gain is more likely to be fats rather than muscles. In other words, most of that extra weight is stored as fat, which leads to serious health issues. For instance, it can cause increased visceral fat or the bad kind encircling your organs, greater cholesterol, and more pressure on your heart.

Moreover, whenever you eat much more than usual, this may be too great for your digestive system to handle, and you might start feeling bloated, constipated, or even showing signs of acid reflux. This is because the body cannot transform all that calorie matter into muscle within a few weeks. After all, muscle building is not instant and, rather, requires time, protein, and constant strength training to begin with. Meanwhile, therefore, if not careful, fast weight gain may prove to be detrimental rather than advantageous, especially if it subjects your heart to more stresses that can cause long-term problems like high blood pressure and increased vulnerability to heart diseases.

Expert Review on How to Gain 2 kg Weight in a Week

Dr. Amit Kochar, a certified nutritionist, says that with proper calorie-dense, nutrient-rich foods, and strength training, one can achieve 2 kg in a week. Dr. Kochar says that 500-1000 extra calories per day can be had from healthy sources like nuts, whole grains, lean proteins, and dairy, providing enough protein for muscle growth without fat accumulation. He also insists on at least 3-4 strength training sessions in a week to translate such additional calories into muscle mass, though Dr. Kochar very much cautions that such rapid gaining of weight can bring along several health risks, including increased fat deposition and metabolic imbalances, therefore getting the guidance of a health care practitioner before starting any such plan becomes extremely vital so that it could be tailored to individual health needs and potential long-term issues avoided.

References

Olsen, Natalie, and Aaron Kandola. 2018. “How to gain weight quickly and safely.” MedicalNewsToday. https://www.medicalnewstoday.com/articles/321982.

Richter, Amy. n.d. “4 Food Groups to help gain weight quickly and safely.” MedicalNewsToday. Accessed October 1, 2024. https://www.medicalnewstoday.com/articles/321518.

“Weight gain attempts and diet modification efforts among adults in five countries: a cross-sectional study – Nutrition Journal.” 2022. Nutrition Journal. https://nutritionj.biomedcentral.com/articles/10.1186/s12937-022-00784-y.

FAQs

1. How long does it take to gain 2 kg?

If you eat an additional 500–1,000 calories per day, you could gain 1–2 kg in 1–2 weeks, depending on your metabolism and activity levels.

2. How can I gain 2 kg fast?

To gain 2 kg quickly, eat energy-dense foods like nuts, dried fruits, full-fat dairy, and healthy oils, and add calorie-rich snacks like smoothies and protein shakes.

3. Is gaining 2 kg a lot?

Fluctuations in weight between 1–2 kg over a day are common due to water retention, food intake, and physical activity, so gaining 2 kg quickly should be monitored carefully.

4. How did I put on 2 kg overnight?

Overnight weight gain is often due to water retention, bloating, or high sodium intake. It’s unlikely to be from fat gain, which happens gradually with a sustained calorie surplus.