If your daily maintenance calories are 2500, then 3000 calories per day might help you gain 1 lb per week. On average, you will gain approximately 1 lb of mass for every additional 3000 calories you consume over your maintenance. If your daily maintenance calories are below 2500, consuming 3000 calories per day will lead to faster weight gain The USDA Dietary Guidelines page offers a range to help you get started, based on age, gender and activity. Women need 1,600 to 2,400 calories a day; men need 2,000 to 3,000 calories a day; and, younger women and men, especially those who are more active, require even more calories. For this reason, it is important to ensure that you are eating moderate amounts of fat (even healthy fat) when eating a 300-calorie meal. Ideally, you want to get around 20-30% of your calories from fat, so in this meal that would equate to around 6.5-10 grams of fat. 3. Avoid Processed Foods That Are Heavy In Sugar And Fat. You will not lose weight at 3000 calories a day. No one needs 3000 calories a day. You're still hungry at 3000 calories a day because you're used to eating so much. Just because you're hungry doesn't mean you're losing weight/eating enough to lose weight. At your weight you might lose weight at 2000 calories a day. Calorie goal: 3000 - 3500 calories per day. Macronutrient ratio goal: 50% carbs, 30% fat, 20% protein. Macronutrient gram goal: 375-437 grams of carbs, 100-116 grams of fats, and 150-175 grams of protein per day. .

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