3,000 calories per day is a serious calorie-surplus intake used for muscle building, intentional weight gain (recovery from illness, disordered-eating recovery, underweight), and endurance-athlete fueling. It is well above most adults' maintenance needs and requires actual planning to hit - you cannot get here on standard three-meals-a-day patterns without deliberately building calorie-dense meals and snacks.
The macro build below targets about 200 g protein (roughly 27%, or 1.0 g per pound of goal body weight, which sits near the top of the range in the International Society of Sports Nutrition protein position stand), 350 g…
Whenever you attempt to lose weight, it is logical to eliminate plenty of calories from your diet. Some people prefer to consume too little food, which makes maintaining a healthy weight more challenging.
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Vegetarianism, as you know, is the name given to a diet that many people adopt for different reasons and that mainly includes the consumption of plant-based foods.
This is a high-calorie plan built for active people trying to gain muscle or maintain weight during heavy training. It is not appropriate if you are sedentary, since eating 3,000 calories without matching activity will lead to unwanted weight gain….
Calculate your daily target if you are not sure which level fits.
3,000 calories per day is a serious calorie-surplus intake used for muscle building, intentional weight gain (recovery from illness, disordered-eating recovery, underweight), and endurance-athlete fueling. It is well above most adults' maintenance needs and requires actual planning to hit - you cannot get here on standard three-meals-a-day patterns without deliberately building calorie-dense meals and snacks.
The 4 plans tagged here (vegan, general, and specialty variants) target 180-230g protein, 4,500-5,500 mg potassium, adequate fiber (~40g), and enough healthy fats to hit the calorie target without relying on ultra-processed foods. Nutrition data is calculated per meal using the Nutritionix database and cross-referenced against USDA Dietary Reference Intakes.
Who this is for: adult men and larger-framed adult women in a deliberate muscle-gain or intentional weight-gain phase, competitive endurance athletes in-season, people with high metabolic demands from labor or training, or those recovering healthy weight after loss. Who this is not for: sedentary adults, general population, or anyone with cardiometabolic conditions that require a different calorie target. Content is medically reviewed by Franco Cuevas, MD. If you are recovering from an eating disorder, please follow a plan set by your treatment team rather than a generic one from this site.