How to Increase Calorie Intake

Co-authored by Lyssandra Guerra and Janice Tieperman

Last Updated: March 28, 2024 References

If you have a high metabolism or another chronic health condition, a traditional calorie goal might not be meeting your needs. Not to worry! There are plenty of easy ways to increase your calorie intake without hiking up your grocery bill.

Here are 12 effective ways to increase your calorie intake in a safe, manageable way.

1

Enjoy small meals once every 3-5 hours.

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Snacks and small meals are great ways to boost your calories. Every few hours, enjoy a small, high-calorie meal or snack. Spacing out your meals might make it a little easier to up your calorie intake. ^{[1]
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- For example, you might eat a small meal at 8 AM, 11 AM, 2 PM, 5 PM, and 8 PM. Then, eat extra snacks throughout the day as you feel hungry.
- Chocolate-covered peanuts, trail mix, sunflower seeds, granola bars, and celery sticks with peanut butter are some tasty, nutritious, and nutty snacks you can try. ^{[2]
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2

Switch to full-fat dairy products.

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Low-fat and nonfat dairy products don’t have as many calories. If you don’t mind the extra creaminess, half and half is another great way to increase your calorie intake. ^{[3]
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- If you’re lactose intolerant or vegan, boost your calorie count with soy, coconut, almond, or rice milk instead.
- For example, you might enjoy a bowl of cereal with whole milk, or enjoy a cup of full-fat yogurt.

3

Drink fewer beverages around your mealtimes.

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Instead, stop drinking beverages about 30 minutes before you plan on eating. If you do drink something with your meal, pour yourself a smaller portion, to be safe. ^{[4]
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4

Replace low calorie drinks with juice, milk, and smoothies.

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Cut back on diet drinks and low-calorie beverages. Instead, pour yourself a glass of milk or juice, or make yourself a smoothie. ^{[5]
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- For a really high-calorie smoothie, blend together 2 tbsp (30 g) of protein powder, 1 tbsp (7 g) of ground flaxseeds, 1 banana, 1 c (240 mL) of milk, ¹ ⁄ ₂ c (120 mL) of yogurt, 1 US tbsp (15 mL) of peanut butter, and 1 US tbsp (15 mL) of canola oil. ^{[7]
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5

Prepare foods with canola or olive oil.

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Healthy oils are a great way to amp up your calorie count. The next time you stir-fry some veggies or fresh cuts of meat, pour a little extra vegetable oil into your skillet or wok. You can also replace your traditional salad dressings with olive oil-based vinaigrettes, which are a great topping for veggies and pasta dishes. ^{[8]
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- Pour a little olive oil over your popcorn for your next movie night.
- Dip a slice of bread into a mixture of olive oil and vinegar as a satisfying snack.
- Drizzle a little oil over your spaghetti before you ladle on the sauce.

6

Pair your snacks with calorie-rich dips.

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Hummus and guacamole are healthy, tasty ways to enjoy some extra calories. Guacamole, as well as regular avocado slices, is also a great sandwich add-on. ^{[9]
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- You might dip some crackers into your favorite hummus flavor, or enjoy a burger with some guacamole.
- Buy portable packs of hummus or guacamole to bring with you on the go.

7

Eat plenty of nuts and nut butters.

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Nuts and nut butters have more calories than your average snack. Pick up a jar of natural peanut butter or other nut butter from your local grocery store. Use this butter as a dip, sandwich spread, or high-calorie ingredient in your smoothies. Enjoying a handful of mixed nuts is another great way to boost your calorie intake. ^{[10]
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- This is a great option if you’re vegan or vegetarian. ^{[11]
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- You might fill a plastic baggie with mixed nuts and bring it with you to work or class.
- You could slather some peanut butter on a few celery sticks, or pack a bag of trail mix before heading out the door

8

Pick out high-calorie cuts of meat.

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Chicken and turkey thighs have more calories than other cuts. If you aren’t a poultry fan, stock up on other high-calorie meats like salami, short ribs, sausage, and pot roast. Breaded chicken, fish, and other meat cuts are another great way to hike up your calorie intake. ^{[12]
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- Instead of ordering a grilled chicken sandwich at a restaurant, you might get a crispy chicken sandwich instead.
- Enjoy a savory salami sandwich for lunch instead of a ham and cheese.
- If you’re vegetarian or vegan, prepare a meal with ingredients like tofu, avocado, olives, and/or vegetable oil.
- If you’re in a rush, pack a homemade sandwich or sub with salami, breaded chicken, or another high-calorie meat.

9

Mix extra protein into your dishes.

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Meat, dairy, and beans are all great sources of extra protein. Sprinkle a handful of ground turkey into your pasta sauce, or stir an extra scoop of yogurt into your smoothie. You can also beef up your calorie intake with a side dish of beans, lentils, or quinoa. ^{[13]
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- If you’re making homemade pizza, you might sprinkle some sausage or salami slices on top.
- If you’re whipping up a plate of nachos, layer them with beans, cheese, guacamole, and other tasty toppings. ^{[14]
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10

Add powdered milk to your side dishes and drinks.

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Powdered milk gives your daily calorie count an extra boost. Stir some powdered milk into your regular glass of milk, or mix some into your mashed potatoes. Powdered milk also goes great with casseroles, along with mac and cheese. ^{[15]
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- You can find powdered milk at your local grocery store.

11

Garnish your dishes with cheese.

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Cheese is an easy, delicious way to boost your calorie intake. Plus, it goes well with a ton of dishes! Sprinkle cheese over a baked potato, a cut of meat, a bowl of soup, or any other savory meal. ^{[16]
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- You might sprinkle cheese over a bowl of chili or a plate of nachos.

12

Use creamy sauces and spreads.

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Sour cream, cream cheese, and whipped cream are all great toppings. Spread a little cream cheese on your bagel or toast, or spray a little whipped cream on your hot chocolate. If you’re out at a restaurant, pick the creamiest soup on the menu. ^{[17]
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- Extra butter and margarine can also add calories to your meals and snacks. However, this might not be the healthiest option.

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Calorie counting apps are a great way to keep tabs on your daily goal. Check out apps like Lose It or Noom to get started. ^{[18]
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If you don’t have time to prepare a hearty meal or snack, stock up on a liquid nutrition supplement instead. ^{[19]
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If you don’t have a set calorie goal in mind yet, use this calculator as a starting point: https://www.calculator.net/calorie-calculator.html .

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How to Increase Calorie Intake

Steps

Enjoy small meals once every 3-5 hours.

Switch to full-fat dairy products.

Drink fewer beverages around your mealtimes.

Replace low calorie drinks with juice, milk, and smoothies.

Prepare foods with canola or olive oil.

Pair your snacks with calorie-rich dips.

Eat plenty of nuts and nut butters.

Pick out high-calorie cuts of meat.

Mix extra protein into your dishes.

Add powdered milk to your side dishes and drinks.

Garnish your dishes with cheese.

Use creamy sauces and spreads.

How Many Calories Should I Eat Per Day To Gain Muscle?

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Tips

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