November 2014 edited November 2014. You could lose weight eating 3000 calories of twinkies if you burned off 3500 calories per day. Keep this in mind, though -- people overwhelmingly suck at self-reporting intake. I really wouldn't just take someone's word that they're actually eating 3000 calories.
A gram of carbohydrate contains 4 calories. In a 2800 calorie diet, this is the number of carbs you need: 45% of 2800 calories = 1260 calories. 1260 calories = 315 grams. 65% of 2800 calories = 1820 calories. 1820 calories = 455 grams. You need to consume between 315 grams and 455 grams of carbohydrates in a day.

Adults ages 31 to 59 generally require fewer calories, according to the guidelines: Most females require about 1,600 to 2,200 calories a day and males require about 2,200 to 3,000 calories a day U

The 3,000 calorie meal plan is a bulking diet that I put together, specifically made for people who have a low budget. If you want to eat 3,000 calories per day on a budget, aim for a lot of brown rice, chicken breast, and oatmeal. An daily 1800 calorie deficit would be 12600 for the week, which divided by 3500 (calories per pound) is 3.6 lbs -- or right about what I've been doing. My BMR is close to 2500, so burning an extra 1000-1500 calories a day on top of sitting on my butt doesn't seem that insane, though it does seem unlikely. So, here's the problem.
Survey results found that males self-reported daily calorie intakes in the 2,000 to 3,000 range, and females reported intakes in the 1,600 to 2,200 range. the diet of 2,000 calories per day is
A single gram of fat has 9 calories of energy, a little more than double. To maintain a 3,000-calorie diet, a person will need to take in: ‌ Carbohydrates: ‌ 337.5 to 487.5 grams (1,350 to 1,950 calories) ‌ Protein: ‌ 75 to 262.5 grams (300 to 1,050 calories) ‌ Fat: ‌ 66.7 to 116.7 grams (600 to 1,050 calories) Dinner. Turkey burger on a 100% whole wheat bun with lettuce, tomato, and 2 teaspoons of ketchup. 1/2 regular potato, sliced into French fries and baked with 1 tbsp olive oil, salt, and pepper. Macronutrients: 525 calories, 39 grams protein, 40 grams carbohydrates, 23 grams fat.
My recommendation for the 4000-calorie diet is 25% of calories from fat, meaning 111g per day. Fat takes longer to digest, meaning it can contribute to feelings of fullness. This is one of the reasons that the recommended fat intake of 25% when eating 4000 calories is lower than the general guideline of 30%.
Listen to the doctor. 1300 is doable, but it does take quite a bit of effort and is a huge drop from the calories youve been eating up until now to get to your weight. 1300 can be split up into a 300 calorie breakfast then 500 calorie lunch and dinners. Pretty simple, just gotta actually follow it. Mommaspice88.
Essentially, TDEE is the total of four main sources of burning calories in a day: BMR, exercise, physical activity outside of planned workouts, and calories burned digesting food (called the thermic effect of food). Then, if you want to lose weight with a 3000 calories meal plan, your TDEE should be higher than 3000 calories a day.
If you’re eating 2,500 calories a day, that’s only an extra 250 calories—or roughly the amount in a small serving of fries. It doesn’t have to be just junk food, either. Check out GoKaleo's blog. She touts the idea that 2500-3000 calories absolutely isn't abnormal for active ladies. I'm 5'7", and I've eaten around 3000 calories for about a couple months and have only gained a couple pounds. Do that's a tad over my TDEE, but apparently not by much.
In an example below, in order to not lose weight, a 160 pound male hiking 10 miles a day, with a 3,000 elevation gain, would need around 4,000 calories per day, or 2.0 pounds of food per day (assuming a caloric density of 125 calories per ounce). This is a very rough estimate, and should not be taken too seriously.
xFGV.
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    • how to have 3000 calories a day