An ideal daily intake of calories varies depending on age, metabolism and levels of physical activity, among other things. Generally, the recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men. What are calories? Calories are a measure of how much energy food or drink contains. Calories and kilocalories Eating 3,000 calories a day for weight loss is highly unlikely unless you have incredibly high energy needs. Generally, consuming more calories than your body burns will result in weight gain ( 8 ). However, there are certain situations where eating 3,000 calories a day may not result in weight gain: There are multiple factors that affect how much energy you need in a day. They include (5): Gender Ordinarily, men always need more calories than women do. While adult women require between 1600 to 2400 calories a day, men require 2000 to 3000 calories a day. Height Taller people need to consume more energy than shorter people (6). Age If you've been tracking your diet for a while you probably know "Fitbit says I can eat 3000 calories a day, but if I do that I don't lose any weight, so 3000 is about my TDEE." So set your height lower until your calorie burn is reduced to the number you know it should be. Or make yourself taller if you have the opposite problem. Someone who weighs 300 pounds and is out of shape will burn far more calories than a lean, 150-pound person who exercises regularly. For example, according to a calories burned calculator provided by the American Council on Exercise, a 300-pound person would burn 1,428 calories during one hour of moderately intense rowing, while a 150-pound Splitting up your food intake into 6 or 8 meals per day will be much easier than eating three large meals, each containing 1000 calories. 3000 calories split over 6 meals is 500 calories per meal, which is much more manageable. You should aim to eat every 2 to 3 hours, depending on your schedule. To be able to eat 6 meals a day will probably Weekly maintenance calories. 2500 x 7 = 17500. One day of the week over calories by 200. 2200 one day = weekly total of 14200. One day of the week over calories by 1000. 3000 for one day = weekly total of 15000. One day of the week over calories by 3500. 5500 for one day = weekly total of 17500. This example shows that even when you have eaten Let’s say you’re gaining muscle at the rate of one pound per month. That’s going to require around 3000 extra calories per month, which comes to just 100 calories per day. In other words, gaining muscle is unlikely to require a calorie surplus in excess of 500 calories per day. In many cases, it’s going to be a lot less. The truth is that your body NEVER STOPS burning calories. That calorie blaze might resemble a five-alarm fire at certain times of the day, like when you’re exercising, but the flame is always When you wake up in the morning, make yourself a big fat protein shake. Milk, ice, protein powder, frozen fruit. If you do it right, that's about 800-1000 calories right off the bat. Stay consistent throughout the rest of the day by having big meals. Chicken, fish, rice, eggs should all be staples. l3j1XX.