How Long Does It Take to Gain 1 kg of Weight? The Truth Revealed

If you're trying to gain weight, you might be wondering just how long it takes to pack on 1 kg. Well, the truth isn’t as simple as it sounds. It’s not like you eat a double burger today and wake up with an extra kilo tomorrow. Gaining weight is a process—one that depends on a few variables you might not have considered. Let's break it down.

Understanding Weight Gain: The Basics

Before we jump into the nitty-gritty, let me be clear: gaining weight isn’t just about stuffing your face with junk food. It’s about creating a surplus of calories—simple as that. When you consume more calories than your body burns, the excess gets stored as fat, leading to weight gain. But here's the tricky part: it doesn't happen overnight.

How Many Calories to Gain 1 kg?

Honestly, the math isn’t all that complicated. To gain 1 kg of body weight, you need to consume roughly 7,700 extra calories. That’s right—7,700 calories. This is the average estimate based on the idea that 1 kg of body fat is approximately equal to 7,700 calories. However, keep in mind that everyone’s metabolism is different. Some people burn calories faster, while others store them more efficiently.

Can You Gain 1 kg in a Day?

You might be asking, “Can I gain 1 kg in a day?” Well, technically, you could gain a kilo if you eat an insanely large surplus in a short amount of time. But that weight wouldn’t be pure fat; it’d likely be water retention or maybe even bloating. Gaining actual fat, however, takes time. It’s a marathon, not a sprint.

The Role of Your Diet in Gaining Weight

Okay, let’s talk food. You can’t gain weight on wishful thinking. You need to eat the right things and in the right amounts. And honestly, it's not just about calorie-dense foods (although they help). It’s about making sure those calories count.

High-Calorie Foods vs. Junk Food

So, I’ve had a conversation with my buddy Steve, who's been trying to put on some muscle for months now. He kept going for fast food because he thought it was the easiest way to gain weight quickly. Sure, it works for some—McDonald's fries and a milkshake will certainly help you bulk up. But it’s not ideal for your health, right?

Instead, aim for calorie-dense foods that also pack in some nutrition: nuts, seeds, avocado, whole grains, and lean proteins. These will help you build muscle mass, not just fat, which is way more sustainable and healthier in the long run.

How Long Will It Take?

Now for the big question—how long will it actually take to gain that 1 kg? Well, it depends on how much of a calorie surplus you're creating. If you’re eating, say, 500 extra calories per day (which is a common recommendation), you could theoretically gain 1 kg in about 15-16 days. Here’s the math: 7,700 calories ÷ 500 calories/day = 15.4 days.

What Happens If You Eat More?

Let’s say you ramp up your surplus and eat 1,000 extra calories a day. Well, that’d speed things up, and you could gain a kilo in just about a week. But here's where it gets tricky: the faster you gain weight, the more likely it is that some of that weight could be from fat rather than muscle, especially if you’re not training properly.

Exercise and Muscle Gain

Now, I’m not saying exercise is a magic bullet for weight gain, but it plays a huge role in how the weight you gain is distributed. If you’re just eating more but not working out, most of those extra calories will likely end up as fat. However, if you add strength training to your routine, you’ll be more likely to put on lean muscle mass instead.

What Type of Exercise Should You Do?

Strength training is key—think squats, deadlifts, and bench presses. You want to lift heavy, especially if you’re aiming to put on muscle mass. Just make sure you’re eating enough protein to support that muscle growth (around 1.6-2.2 grams of protein per kg of body weight is a good target).

Things That Can Affect Weight Gain Time

So, while the general rule is that it takes about 15-16 days to gain 1 kg with a 500-calorie surplus, a lot of factors come into play here:

Your Metabolism

I have a friend, Kelly, who can eat like a horse and not gain an ounce. She has a naturally fast metabolism, which means her body burns calories faster than the average person. If you're like Kelly, gaining weight will take longer.

Your Hormones

Let’s be real—hormones play a big role in how our bodies handle food. Stress hormones like cortisol can actually hinder weight gain, while other hormones like insulin and leptin influence how your body stores fat and builds muscle.

Genetics

Yeah, I know—genetics are a pain. Some people are naturally predisposed to gain weight more easily, while others struggle no matter how many extra calories they consume. I mean, just look at how some folks can eat whatever they want without gaining weight. It’s frustrating, I know.

Conclusion: Patience Is Key

So, there you have it. How long does it take to gain 1 kg of weight? It depends. Generally speaking, you’re looking at about 2 weeks if you’re eating around 500 extra calories a day. But, remember, gaining weight isn’t just about the numbers—it’s about how you do it. Make sure you’re eating the right foods, lifting weights, and giving your body the time it needs to respond.

It’s not a race. If you’re in it for the long haul and you approach weight gain with balance, you’ll see the results—whether that means more muscle or a little extra padding, depending on your goals.

Is 165 cm normal for a 15 year old?

The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.

Is 160 cm too tall for a 12 year old?

How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

How tall is a average 15 year old?

Average Height to Weight for Teenage Boys - 13 to 20 Years

How to get taller at 18?

Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

Is 5.7 a good height for a 15 year old boy?

Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

Can you grow between 16 and 18?

Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.