Putting weight on is very simple: simply eat more, isn t it? However, to most individuals and especially those who are fast metabolizers or have low body fat, gaining weight is as difficult as losing it. You may be underweight or coming out of a sickbed, or maybe you just want to add some muscles, but the most important way to gain weight is the correct way of doing it. The following is a science based weight gain strategy that will enable you to gain weight in a month, and is safe and effective. 1. Understand Your Caloric Needs To gain weight, you must consume more calories than you burn. This is called a caloric surplus . Start by calculating your Total Daily Energy Expenditure (TDEE)—the number of calories your body needs to maintain your current weight. Then, aim to consume 300–500 extra calories per day for gradual gain, or 700–1,000 for a faster rate. Apps like MyFitnessPal or Cronometer can help track this. 2. Choose Nutrient-Dense Foods Avoid loading up on junk food. Whil...