What does 3,000 calories look like in a day?

3,000 calories is typical for very active men or anyone trying to gain muscle. Bigger portions of the same simple foods get you there.

1,000 1,200 1,300 1,400 1,500 1,600 1,800 2,000 2,500 3,000

3,000calories

213 gprotein

274 gcarbs

118 gfat

33 gfiber

Breakfast

785 kcal

Scrambled eggs3⅓ large eggs · 201 g300kcal Whole wheat bread3 slices · 99 g250kcal Avocado⅓ avocado · 78 g125kcal Orange juice1 cup · 244 g110kcal

Lunch

830 kcal

Ground beef 93% lean (cooked)6 oz · 171 g330kcal Pasta (cooked)2 cups (spaghetti) · 253 g400kcal Parmesan cheese3¾ tablespoons · 19 g80kcal Spinach (raw)3 cups · 87 g20kcal

Snack

535 kcal

Whey protein powder1¼ scoops · 33 g120kcal 2% milk1 cup · 240 g120kcal Banana1 medium banana · 118 g105kcal Peanut butter2 tablespoons · 32 g190kcal

Dinner

750 kcal

Salmon (cooked)199 g410kcal Quinoa (cooked)1 cup · 200 g240kcal Asparagus12 spears · 200 g40kcal Olive oil½ tablespoon · 7 g60kcal

Snack 2

100 kcal

Greek yogurt (nonfat, plain)1 container (170 g) · 170 g100kcal

How to use this menu

Treat it as a template, not a rulebook. Swap foods within a meal for others with similar calories: every food page on this site shows exactly how much 100, 200 or 500 calories is. Not sure 3,000 is right for you? Calculate your own target.

Calorie targets below 1,200 (women) or 1,500 (men) a day should only be followed with medical supervision. Totals are calculated from USDA FoodData Central.

Free printable

One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.