Normally, adult women need to eat 1,600-2,400 calories a day, while the total is 2,000-3,000 calories for men (2). In order for an athlete to gain muscle mass, it’s important to eat more calories than they burn. However, non-athletes do not burn as many calories to justify a 5,000-calorie diet. Here’s a number for you to remember: 3,000. In order for your body to lose a pound of fat, you need to create a deficit of about 3,000 calories in your body. Because your body requires about 2,000 calories every day, you can lose a pound of fat in a week by taking in about 1,500 calories per day for a few days. Table of Contents show. Sedentary males' daily recommended caloric intake peaks at 2600 calories around age 19-20 years old. Then, it decreases to 2400 calories a day from ages 21 through 24 years. However, moderately active teen boys between the ages of 12-13 years need about 2200 calories per day. That need peaks at 2800 calories per day from around age 16 and Because you've never eaten 3000 calories in your life and you're not used to eating that much? It's not a difficult concept. I can balloon up to 250 pounds and my body would 'need' 5500 calories a day to maintain that, but it doesn't mean my body WANTS to maintain that. Your body doesn't have an 'obligation' to stay at the weight it currently is. Spread the love. The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories. So if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbs a day. Table of Contents show. Is 3500 calories a day too much? There’s a longstanding belief that 3500 calories is equal to a pound of weight. While that’s not entirely true (that number comes from a 1958 study that’s long been debunked), 3500 calories is a lot, especially when you consider that most active men are encouraged to eat 2800-3000 calories per day. After this, you should realize that for healthy and sustainable weight loss, you should be in a calorie deficit of 500 to 1,000 calories a day (a 3,500 to 7,000-calorie energy deficit a week). This will help you lose 1 to 2 pounds a week (9). A calorie deficit is also determined by age and the amount of physical activity you do in a day. Invest in a blender. Mix protein powder, peanut butter, oats, whole milk, and whatever else you prefer. drink these throughout the day to fill in the gaps you miss from meals. two or three a day along with a 2000 calorie solid diet should do the trick. I am kinda confused about the comp thing though From USDA food consumption surveys of that era, the FDA knew that women typically reported consuming 1,600 to 2,200 calories a day, men 2,000 to 3,000, and children 1,800 to 2,500. Most people require around 20 calories per pound (or 44 kcal / kg) of bodyweight to gain muscle mass. Using a 180-pound (82kg) male as an example, the required daily calorie intake is 3600 calories (20 kcal x 180 lb = 3600 kcal). Table of Contents show. m1MMs.