Loading...
3,000
cal/day
144g
protein
83g
fat
419g
carbs
Very active men, athletes, or those in a dedicated bulking phase. This level supports significant muscle building with regular intense training.
This is a high calorie intake suitable for bulking or very active individuals. Focus on food quality to avoid excessive fat gain. Monitor body composition changes weekly.
Whether 3,000 calories is enough depends on your size, activity level, and goals. For an average man, this represents a calorie surplus. The key indicators are energy levels, training performance, and hunger. If you feel constantly fatigued or are losing strength, you may need more calories.
Focus on protein-rich foods (chicken, fish, eggs, Greek yogurt), vegetables for volume and nutrients, complex carbs (rice, oats, potatoes) for energy, and healthy fats (avocado, nuts, olive oil). At 3,000 calories, every meal should include protein to hit your daily target of 144g.
At 3,000 calories per day, aim for approximately 144g of protein. This is based on 0.8-1g per pound of body weight for general fitness and muscle maintenance. Spread protein across 3-5 meals for optimal muscle protein synthesis, targeting 20-40g per meal.
At 3,000 calories, the average man would be in a surplus and likely gain weight. This is appropriate for bulking or very active individuals.
FitCommit calculates your personalized TDEE and macros from an AI body scan, then tracks your food with camera scanning. No guessing. Free 7-day trial.
Try FitCommit Free