It is crucial to prioritise a nutritious and well-balanced diet in order to achieve optimal weight gain. A 3,000 calorie diet is one option to consider. What are the percentages of each item on the menu? Here is a review that you should read.

What is the 3,000 Calorie Diet?

In general, an adult woman needs between 1,600-2,400 calories per day, while an adult man needs about 2,000-3,000 calories. Alternatively, if your goal is to increase your body weight, you can adopt a dietary regimen consisting of 3,000 calories each day.

It is common practice to propose this diet of 3,000 calories for those who have a body mass index (BMI) that is lower than the normal range, athletes who are looking to improve their performance, or bodybuilders.

Consuming 3,000 calories requires careful consideration and cannot be done recklessly. It is important to stick to specific menu proportions in order to maintain a healthy and nutritionally balanced diet.

Menu Proportions for Weight Gain

According to the Institute of Medicine of the National Academies, in order to maintain a healthy diet consisting of 3,000 calories, it is necessary to have the appropriate distribution of macronutrients. The following is a list of possible choices for the proportions of the menu:

• Carbohydrates (45-65% of total calories), which is around 1,350-1,950 calories
• Fat (20-35% of total calories), which is around 600-1,500 calories
• Protein (10-35% of total calories), which is around 300-1,050 calories

Read more: Low-Serat Diet Pattern, What Are The Benefits?

Example of Calorie Distribution for a 3,000 Calorie Diet

The following is an illustration of a daily menu plan that specifies the proportion of calories from carbohydrates, fat, and protein.

Breakfast

Oatmeal with fruits and nuts

• Carbs: 70 grams (280 calories)
• Protein: 10 grams (40 calories)
• Fat: 15 grams (135 calories)
• Total: 455 calories

Smoothie with yogurt, banana, and honey

• Carbs: 50 grams (200 calories)
• Protein: 10 grams (40 calories)
• Fat: 5 grams (45 calories)
• Total: 285 calories

Morning Snack

Protein bars and fresh fruit

• Carbs: 30 grams (120 calories)
• Protein: 20 grams (80 calories)
• Fat: 10 grams (90 calories)
• Total: 290 calories

Lunch

Red rice with grilled chicken and vegetables

• Carbs: 90 grams (360 calories)
• Protein: 35 grams (140 calories)
• Fat: 20 grams (180 calories)
• Total: 680 calories

Afternoon Snack

Yogurt with granola and dried fruit

• Carbs: 45 grams (180 calories)
• Protein: 15 grams (60 calories)
• Fat: 10 grams (90 calories)
• Total: 330 calories

Dinner

Pasta with tomato sauce and minced beef

• Carbs: 90 grams (360 calories)
• Protein: 30 grams (120 calories)
• Fat: 20 grams (180 calories)
• Total: 660 calories

Salad with avocado and olive oil

• Carbs: 15 grams (60 calories)
• Protein: 5 grams (20 calories)
• Fat: 15 grams (135 calories)
• Total: 215 calories

Night Snack

Cheese and wheat crackers

• Carbs: 30 grams (120 calories)
• Protein: 10 grams (40 calories)
• Fat: 15 grams (135 calories)
• Total: 295 calories

A glass of milk before bed

• Carbs: 12 grams (48 calories)
• Protein: 8 grams (32 calories)
• Fat: 5 grams (45 calories)
• Total: 125 calories

Daily Total Calorie

• Carbs: 432 grams (1,728 calories)
• Protein: 143 grams (572 calories)
• Fat: 115 grams (1,035 calories)
• Total: 3,335 calories

If you're following a 3,000-calorie diet, you can modify your macronutrient consumption as shown above. The menu and serving sizes are flexible enough to accommodate different preferences and dietary restrictions. To ensure a diet that meets your health needs, it's always recommended to see a doctor or nutritionist about your daily calorie needs.

If you have any inquiries regarding a nutritious diet, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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