The 3,000-calorie diet: The meal plan

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A 2,000-calorie diet is considered the norm because it meets most people's nutritional needs. However, depending on your activity level, body size, and weight goals, you may need more calories. Here's a 3,000-calorie diet with foods to eat and limit to eat.

1. Who should follow a 3,000 calorie/day diet?

Each person's daily calorie needs are based on several factors, including:
Gender. Women typically burn 5%-10% fewer calories at rest than men of the same height. Age. The number of calories burned at rest decreases with age. Height. Tall people need more calories to maintain weight. Work. Exercise and other activities such as housework increase calorie needs. Daily calorie requirements range from 1,600-2,400 calories per day for adult women and 2,000-3,000 calories for adult men, with the low end of the range for those who are sedentary and the high end for those active person.
These calorie intake estimates are based on equations using average height and weight for adult women and men. The female reference is 163 cm tall and weighs 57.3 kg, while the male is 178 cm and 70 kg.
Depending on body size and activity level, the body may need 3,000 calories or more per day to maintain body weight.
Although athletes generally have higher calorie needs than the general population, people with physically demanding jobs, such as farm laborers and construction workers, may also need an High calories to maintain weight.

Conversely, if you do moderate exercise a few days per week with little activity in between, you probably don't need as many calories, because exercise burns fewer calories than most people think .

2. Calorie intake with a 3000 calorie diet

Dietary calories come from three macronutrients namely carbs, fat and protein. Calculate the calories in food like this: Protein and carbs provide four calories per gram and nine calories come from each gram of fat. Once you know exactly how many grams of protein, carbs and fat are in any given food, simply multiply the grams by the corresponding calorie count of each.
Micronutrient distribution ranges (AMDRs) recommended by the Institute of Medicine of the National Academies for people are as follows:
45-65% of calories should come from carbs 20-35% of calories should come from fat 10-35% of calories should come from protein The table below applies these percentages to a 3,000-calorie diet:

When combined with resistance training and higher protein intake, AMDR has been shown to reduce body fat by increasing muscle mass. Resistance training can promote muscle gain rather than fat gain on a high-calorie diet.

3. Foods to eat and foods to avoid

Consume 3,000 calories per day from whole, unprocessed or minimally processed foods. Best from sources like fruits, vegetables, whole grains, healthy fats, and lean protein.
That's because these foods contain a lot of nutrients but are relatively low in calories, so you can eat a much larger volume of food.
In contrast, it is relatively easy to consume 3,000 calories from processed, refined foods such as bacon, chips, candy, cookies, sweetened cereals and sugary drinks, due to the foods This product is delicious and contains a lot of calories. However, because these fast foods lack important nutrients for health.
Experts recommend that you use nutritious whole foods such as:
Animal protein: salmon, chicken, turkey, bison, eggs and lean beef, like grilled ribs or tenderloin Plant-based proteins: tofu, peas and chickpeas Grains: oats, rice, bread, pasta and quinoa Milk: milk, cheese, kefir and Greek yogurt. Fats and oils: almonds, walnuts, flaxseeds, olive and peanut oils or almond butter Fruits: avocados, berries, apples, bananas, pears, oranges, grapes, etc. Vegetables: squash, sweet potatoes, peas, kale, peppers, zucchini, broccoli, tomatoes, cauliflower, etc.
In addition, protein powders, including whey, casein, and plant-based powders such as rice, soy, or chickpeas can be added to smoothies to create a nutritious and calorie-packed snack.

Finally, mass gainer supplements that often provide 1,000 calories per serving are a convenient option, but it's best to meet calorie and nutrient needs first through diet. Processed, nutrient-poor foods should be avoided or limited in a 3,000-calorie diet such as:
Fried foods: french fries, onion rings, donuts, cheese sticks, etc. Fast food: tacos, cakes burgers, pizza, hot dogs, etc. Sugary foods and drinks: soda water, candy, sports drinks, sugary baked goods, sweet tea, ice cream, sweetened coffee, etc. Refined carbs: cookies, chips, sugary cereals, etc. Source: healthline.com