Why can't I gain weight even though I eat a lot?
Because you're probably eating less than you think. Skinny guys and hardgainers don't have a fundamentally faster metabolism. People misjudge how much they eat by 20-50%, and one big meal after hours of nothing feels like a lot. Some guys also move more without noticing. The fix is knowing your calorie number.
Do skinny guys have a fast metabolism?
Not the way you think. Hardgainers don't burn fundamentally more at rest than other people. Your resting metabolism uses around 60% of your calories in a day. The rest depends on what you do and how much you move.
Why does it feel like I eat a lot?
Because the meals you remember are the big ones. A huge dinner sticks in your head. Skipping breakfast and eating nothing until 3 pm doesn't.
People often misjudge what they eat by 20-50%. Skinny guys usually get it wrong in one direction: too low.
What is NEAT and why does it matter for a hardgainer?
NEAT is all the movement that isn't exercise: walking, fidgeting, pacing on the phone. When some guys eat more, they start moving more without noticing and burn part of the extra.
How much people react to eating extra can vary up to 10 times from one person to another. So the calculator gives you a start, and the scale tells you the truth.
What should I do instead of "eating more"?
- Estimate maintenance: your weight in kg × 40 (or in lb × 18).
- Add 200-300 calories a day.
- Eat that number for 2-3 weeks and weigh yourself.
- Scale flat? Add a bit more and check again.
When should I see a doctor?
If you're losing weight without trying, or eating is genuinely really hard for you, see a doctor first. That's not a coaching issue.
My case
I went from 63 kg to 83 kg (139 to 183 lb) in five years, most of it muscle. For a long time I was guessing and I believed the "you don't need to eat more" myth. My metabolism wasn't the problem. Not knowing my number was.
Read next: How many calories does a skinny guy need to build muscle? and How do I gain 10 kg (22 lb) as an ectomorph?
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