how to rapid gain fast weight for women | following tips | read description |

1. eat more calories than your body needs

The most important component of any weight gain strategy is a calorie surplus, which
happens when you take in more calories in a day than your body burns off. The amount
of calories you’re body actually uses up in a day is known as your total daily energy
expenditure (TDEE), which can be easily estimated with an online TDEE calculator.
Once you know your TDEE, you’re ready to add some additional calories into your diet.
A surplus of between 250 - 500 calories is the ideal range for gradual weight gain -- it's
enough of a surplus to build muscle without being so many extra calories that some
ultimately get converted into body fat. So, if your TDEE is 1,500 calories per day, then
your surplus goal would be between 1750 - 2000 calories per day.
But we’re not talking about just loading up on sugar or empty calories to meet your
energy needs; in order to gain healthy weight, you’ll need to be consuming a
well-balanced, nutrient-rich diet, which we’ll get into below. This basic strategy is
oriented around adding lean mass to your frame while minimizing gains bodyUltimately,

2. increase your protein intake

For adult women, the recommended daily amount (RDA) for dietary protein is 0.8g per
2.2lbs (1 kg) of body weight per day -- and that's just to maintain the muscle mass you
already have. (6) If you want to pack on additional lean muscle, you have to have an
even higher protein intake.
But the fact of the matter is that many women ultimately don’t consume enough protein
in their daily diets, which can make packing some additional muscle mass considerably
more difficult.
While there is some variation in the research findings, most studies suggest that
somewhere between 1.4g - 2g of protein per 2.2 lb (1 kg) of body weight is the ideal
range for gaining healthy, lean muscle mass. (7)(8)(9)
For many women, eating that much protein might seem daunting at first. for instance, if
you weigh 115 lbs, that would be 73g - 105g of protein per day, which is probably quite a
bit more than you’re used to eating.
For example, one egg has around 6 grams of protein and an average chicken breast
has about 30. So if you have 2 eggs for breakfast, a salad without protein for lunch, and
a chicken breast for dinner, that’s only 4around 50g of protein, which just isn't going to
cut it when we're talking about adding lean muscle mass to your frame.
One of the easiest ways to increase your daily protein intake, however, is with protein
powder. Whey, in particular, is an excellent source of protein and one serving of most
high-quality products contains around 25g. So if you were to mix a scoop of protein into

4. eat smaller meals more frequently

If you’re underweight, eating the extra calories you need to gain weight can be
challenging, especially if you’re only eating once or twice a day. However, eating
smaller meals more frequently throughout the day is an easy way to increase

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