A 3,000-Calorie Diet: Benefits, Weight Gain, and feed plan

A 2,000-calorie diet is taken into account standard and meets the nutritional needs of most of the people.

However, counting on your activity level, body size, and goals, you’ll need more.

This article discusses everything you would like to understand a few 3,000-calorie diet, including reasons for following one,

what foods to eat and limit, and a sample feed plan .

Who should follow a 3,000-calorie diet?

Your daily calorie needs are supported several factors, including:

  • Gender. Women generally burn 5–10% fewer calories at rest than men of an equivalent height
  • Age. the amount of calories you burn at rest declines with age
  • Height. The taller you’re , the more calories you would like to take care of your weight.
  • Activity. Exercise and activities like yard work and fidgeting increase calorie needs

Daily calorie needs range from 1,600–2,400 calories per day for adult women and a couple of ,000–3,000 calories for adult men, with

the low ends of the ranges being for sedentary people and therefore the high ends for those that are active

These estimates are supported equations using a mean height and healthy weight for adult women and men. The reference woman is 5’4” (163 cm) tall and weighs 126 pounds (57.3 kg),

whereas the reference man is 5’10” (178 cm) and weighs 154 pounds (70 kg).

Depending on your body size and activity level,

you’ll require 3,000 calories or more per day to take care of your weight .

Though athletes generally have higher calorie needs than the overall public, people with physically demanding jobs,

like farm laborers and construction workers, can also need a high number of calories to take care of their weight.

Conversely, if you perform moderate exercise a couple of days per week with little activity in between,

you almost certainly don’t need that a lot of calories,

as exercise burns far fewer calories than most of the people assume

Factors like gender, age, height, and activity level influence whether you ought to follow a 3,000-calorie diet.

Can assist you gain weight

While many of us are getting to reduce , others are looking to realize it.

Weight gain occurs once you consistently consume more calories than you burn every day .

counting on your activity level and body size, 3,000 calories could also be greater than

your current calorie needs, causing you to realize weight

Why you’ll want to realize weight

There are several reasons for eager to gain weight.

If you’re classified as underweight consistent with your body mass index (BMI),

your healthcare provider or registered dietitian may recommend that you simply gain weight.

Alternatively, if you’re an athlete, you’ll want to realize weight — ideally within the sort of muscle mass —

to perform better at your sport.

Similarly, if you’re a bodybuilder or into powerlifting, you’ll desire to realize weight for increased muscle size and strength.

In other circumstances, you’ll have a health condition that increases your calorie needs,

like cancer or infection, or be recovering from operation

Safe rate of weight gain

While studies on the subject are scarce, a suitable rate of weight gain is 0.5–2 pounds (0.2–0.9 kg) per week
However, in people with severe undernutrition, weight gain of about 4.4 pounds (2 kg) per week has been accomplished safely
Rapid weight gain may cause uncomfortable side effects, like bloating, stomach distress, and fluid retention. If you’re an athlete, these side effects can hinder your performance by negatively affecting your workouts or practices
What’s more, rapid weight gain can increase your triglyceride levels, which can raise your risk of heart condition

How fast you gain weight depends on what percentage calories you would like to take care of your weight.

If you maintain your weight on 2,000 calories per day,

you’ll gain weight much quicker on a 3,000-calorie diet than someone who maintains their weight on 2,500 calories per day.

For example, one 8-week study showed that

when 25 healthy people ate a further 950 calories over their weight-maintenance calorie needs,

they gained a mean of 11.7 pounds (5.3 kg) — 7.7 clout (3.5 kg) of which was fat
If those self same participants ate only 500 calories above their maintenance calorie needs for an equivalent duration,

they might likely gain much less weight.

For some people, a 3,000-calorie may assist you gain weight.

a suitable , safe rate of weight gain is 0.5–2 pounds (0.2–0.9 kg) per week.

How to follow a healthy 3,000-calorie diet

The kilocalorie in your diet come from three macronutrients — carbs, fat, and protein.

Protein and carbs provide five calories per gram, compared with nine for fat.

The Acceptable Macronutrient Distribution Ranges (AMDRs) set forth by the Institute of medicine of the

National Academies recommend that people get:
  • 45–65% of their calories from carbs
  • 20–35% of their calories from fat
  • 10–35% of their calories from protein

The table below applies these percentages to a 3,000-calorie diet :

Calories 3,000

Carbs 338–488 grams

Fat 67–117 grams

Protein 75–263 grams

When combined with resistance training, protein intakes on the upper end of the AMDR are shown to reduce body fat gain because of excess calorie intake and increase muscle mass
support training can promote muscle gain instead of fat gain on a high-calorie diet
Consume protein around your workouts, also as equally spaced throughout your day to strengthen muscle recovery and growth


Higher protein intakes combined with resistance training can help optimize your body composition.

Foods to eat, foods to avoid

Consuming 3,000 calories per day from whole, unprocessed or minimally processed foods,

like fruits, vegetables, whole grains, healthy fats, and lean proteins, are often challenging.

That’s because these foods contain many nutrients but relatively few calories, requiring you to eat how larger volume of food.

Conversely, it’d be relatively easy to consume 3,000 calories from highly processed refined foods,

like bacon, potato chips, candies, cookies, sweetened cereals, and sugary drinks, as they’re highly palatable and filled with calories.
Yet, because these junk foods lack important nutrients for health,

it’s vital to urge most of your calories from nutritious whole foods, including:
  • Animal-based proteins: salmon, chicken, turkey, bison, whole eggs, and lean cuts of beef, like flank or beefsteak
  • Plant-based proteins: tofu, edamame, tempeh, peas, and chickpeas
  • Grains: oats, rice, breads, pastas, and quinoa
  • Dairy: milk, pot cheese , kefir, and Greek yogurt.
  • Fats and oils: almonds, walnuts, flax seeds, olive oil, and nut butters like natural peanut or almond butter
  • Fruits: avocados, berries, apples, bananas, pears, oranges, grapes, etc.
  • Vegetables: squash, sweet potatoes, peas, kale, peppers, zucchini, broccoli, tomatoes, cauliflower, etc.

Plus, protein powders, including whey, casein, and plant-based powders

like rice, soy, or pea, are often added to smoothies for a nutrient- and calorie-packed snack.

Lastly, mass gainer supplements, which frequently provide 1,000 calories per serving, are a convenient option,

but it’s best to satisfy your calorie and nutrient needs through diet first.

extermely-processed, nutrient-poor foods to avoid or limit on a 3,000-calorie diet include:

  • Fried foods: french-fried potatoes , onion rings, doughnuts, chicken strips, cheese sticks, etc.
  • Fast food: tacos, burgers, pizza, hot dogs, etc.
  • Sugary foods and drinks: soda, candy, sports drinks, sugary food , sweetened tea, ice cream, sweet coffee drinks, etc.
  • Refined carbs: cookies, chips, sugary cereals, pastries, etc.

If most of your diet consists of whole, nutrient-dense foods, you’ll enjoy your favorite treats carefully .

Make sure most of your calories come from minimally-processed,

nutrient-dense foods and reserve sweets and junk foods for the occasional treat.


Here’s what 5 days on a 3,000-calorie diet may appear as if .


  • Breakfast: 1 cup (80 grams) of oats with 1 cup (240 ml) of dairy or plant-based milk, 1 sliced banana, and a couple of tablespoons (33 grams) of spread
  • Snack: trail mix made with 1 cup (80 grams) of cold cereal , 1/4 cup (30 grams) of granola, 1/4 cup (34 grams) of edible fruit , and 20 nuts
  • Lunch: 1 cup (100 grams) of spaghetti with 3/4 cups (183 grams) of spaghetti sauce and 4 ounces (112 grams) of cooked hamburger , also as 1 medium breadstick with 1 tablespoon (14 grams) of butter
  • Snack: 1 cup (226 grams) of pot cheese and 1/2 cup (70 grams) of blueberries
  • Dinner: 4 ounces (110 grams) of salmon, 1 cup (100 grams) of rice , and 5 asparagus spears


  • Breakfast: smoothie made with 2 cups (480 ml) of dairy or plant-based milk, 1 cup (227 grams) of yogurt, 1 cup (140 grams) of blueberries, and a couple of tablespoons (33 grams) of almond butter
  • Snack: 1 cookie , 1 piece of fruit, and a couple of pieces of cheese
  • Lunch: 12-inch sub sandwich with meat, cheese, and veggies with 3 ounces (85 grams) of baby carrots, 2 tablespoons (28 grams) of hummus, and apple slices on the side
  • Snack: 1 spoon of whey protein powder mixed in 1 cup (240 ml) of dairy or plant-based milk
  • Dinner: 4-ounce (113-gram) beefsteak , 1 medium-sized (173-gram) potato with 1 tablespoon (14 grams) of butter, and 1 cup (85 grams) of broccoli


  • Breakfast: 3 whole-wheat waffles with 2 tablespoons (33 grams) of spread, 1 orange, and a couple of cups (480 ml) of dairy or plant-based milk
  • Snack: 1 nut-based cookie and 1 ounce (28 grams) of almonds
  • Lunch: 6-ounce (170-gram) 90%-lean burger on a whole-wheat bun with 1 tomato slice and lettuce leaf, also as 1 1/2 cup (86 grams) of homemade sweet potato fries cooked in vegetable oil
  • Snack: 1 bowl (227 grams) of Greek yogurt and 1 cup (140 grams) of strawberries
  • Dinner: 4-ounce (112-gram) pigeon breast , 1/2 cup (84 grams) of quinoa, and 1 1/3 cups (85 grams) of sugar snap peas


  • Breakfast: 3-egg omelet with sliced onions, red and green bell peppers, and 1/4 cup (28 grams) of shredded cheese with 2 cups (480 ml) of dairy or plant-based milk to drink
  • Snack: 2 tablespoons (33 grams) of peanut butter and 1 banana on 1 slice of whole-wheat bread
  • Lunch: 8 ounces (226 grams) of tilapia fillets, 1/4 cup (32 grams) of lentils, and a salad topped with 1/4 cup (30 grams) of walnuts
  • Snack: 2 sliced, hard-boiled eggs atop a mixed green salad
  • Dinner: turkey chili made with a 4-ounce (114-gram) turkey breast, chopped onions, garlic, celery, and sweet peppers, 1/2 cup (123 grams) of canned, diced tomatoes, and 1/2 cup (120 grams) of cannellini beans, topped with 1/4 cup (28 grams) of shredded cheese. added oregano, bay leaves, chili powder, and cumin as desired for taste.


  • Breakfast: 4 whole eggs, 1 apple, and 1 cup (80 grams) of oatmeal made with 1 cup (240 ml) of dairy or plant-based milk
  • Snack: 1 cup (226 grams) of plain yogurt with 1/4 cup (30 grams) of granola and 1/2 cup (70 grams) of raspberries
  • Lunch: 7-ounce (168-gram) chicken breast, 1 medium-sized (151-gram) sweet potato, 3/4 cup (85 grams) of green beans, and 1 ounce (28 grams) of nuts
  • Snack: 1/2 cup (130 grams) of chickpeas atop greens
  • Dinner: burrito bowl with 6 ounces (170 grams) of chopped sirloin steak, 1/2 cup (130 grams) of black beans, 1/2 cup (90 grams) of brown rice, 1 cup (35 grams) of shredded lettuce and spinach, and 2 tablespoons (16 grams) of salsa

These 3,000-calorie, 5-day sample menu includes

a variety of nutrient-dense foods,

like lean proteins, healthy fats, fruits, and vegetables.

The bottom line

Bet on several factors, including your activity level and body size,

a 3,000-calorie diet may help you maintain or gain weight.

Whole, unprocessed or minimally processed foods, such as fruits, vegetables, whole grains, healthy

fats, and lean proteins should make up the majority — if not all — of your diet.

One the other hand, highly processed refined foods like bacon, potato chips, candies, cookies, sweetened cereals, and sugary drinks should be limited.

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