I'm around 140lbs and I'm keeping track of my calories for about a year. I was around 131-132 last year and I ate over 3000 calories since that. Right now I've been stalling for a month at 140-141 and I'm eating between 3200 and 3300 calories every day. So I'm gonna probably increase to 3400 soon. Be consistent ! Good luck!
According to dietary guidelines from the U.S. Department of Agriculture, the number of calories per day adults over age 21 should consume is between 1,600 and 3,000 daily calories.
A starting point to gain muscle is 20 calories per pound of bodyweight. For example, a 150-pound male would need, 3000-calories a day. To gain muscle weight, eat 6-8 meals each day. You will utilize nutrients better with smaller, more frequent meals. Typically, diets are designed by listing a precise ratio of protein, carbs, fats and serving sizes.
You still need to be within a calorie deficit: to lose weight, you need to eat less calories than you burn in a day. So, let’s say you eat 1500 calories and you burn 2000 calories in a day. That creates a reasonable calorie deficit of 500 calories. But a lot of people skip breakfast, forget about lunch and figure they’ll just eat a big supper.
Study with Quizlet and memorize flashcards containing terms like The average adult needs about 3000 calories a day to meet individual energy needs., The Food and Nutrition Board recommends that protein intake should be 45-65% of total daily calories., Saturated fat provides more calories than monounsaturated fat. and more.
Eat 3000cal and weigh yourself every day*, then take the weekly average. If in week 2 you've gained your intended amount of weight, great. If youre below, up your calories by 200-300. If youre above, drop them Eat lots of carbs, and keep fats healthy.
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With that being said, here is a 1-day sample menu for you to build on while creating a 2700 calorie diet meal plan for the week (13): Breakfast: 2 whole eggs, 1 cup egg whites, 1 cup oats, 1 cup blueberries, and 2 tablespoons maple syrup. Calories: 595, carbs: 75 g, fats: 15 g, protein: 40 g. Snack: 1 whole-grain ham sandwich (2 slice whole
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how to have 3000 calories a day
