4000 calorie diet macros In this case you would eat 4000 calories every day. Focus on Rules 1 and 3, which deal with Feb 1, 2015 · Below is a full breakdown of my daily intake including calories for each meal, I usually workout from 6-7:30pm. 68: 6. For a more customized experience, you can use our app. Including various ingredients from each of the five food groups gives you the best chance to get the most possible nutrients. See what changes, what stays the same. Track weight and body fat. How to Convert Macro Calories to Percentages. START to add calories. 67 grams. This will provide you with the fiber and micronutrients needed for maximum health and performance. Gain overall size and mass; Get stronger on core lifts (like squats, deadlifts, bench press, rows, etc. 4,000 Calorie Meal Plan. For those looking at weight gain as a primary goal, 4,000 calories falls on the upper end of a total caloric intake for what may be needed to reach this goal. This 4000-calorie meal plan Jan 4, 2019 · And with eating 4,000 calories per day, you should experience some massive strength gains as well. Counting macros is a little different than counting calories in that it is a little more precise and makes sure you are getting the nutrients you need. 4000-calorie meal plan. To help you put together a solid nutrition plan for muscle gain, I’ve included a complete 4000 calorie meal plan below. The calculator will not allow your daily calorie estimate to fall below 1,200 calories per day for women and 1,500 calories per day for men. Who Needs a 4000 Calorie Diet? A 4000 calorie diet is good for those who need lots of energy, including: Mar 15, 2017 · Here are a few tips on selecting, consuming and tracking those calories, along with a simple diet plan to get you on the right track. Minimum calories. This is an example of a 3,000-calorie meal plan. Sep 20, 2023 · What to include in a 4000-calorie meal plan. Step 2: Focus on Protein and Fat Create your initial diet by using the muscle-building guidelines in my Muscle-Building Nutrition Rules. The Meal Plan Generator creates personalized meal plans based on your calorie, macro, and dietary requirements. Workout plans and coach included. 44g: 30. It’s extremely high in calories. Bump up to maybe 400-500 calories above maintenance, or more like 200 above if you're okay with a slower, leaner bulk. Fats are Your Friend With The 4,000 Calorie Diet. 4 Calories = 1g of Carbohydrate 800 Calories of carbs to : 800 k/cal / 4 = 200 grams. In the example above, you can consume 1614 calories per day to meet your goal weight. Fat Use our meal planner to calculate nutritional goals & generate custom diet plans for weight loss, bodybuilding & much more. This type of diet is based on getting the appropriate amount of macronutrients How to Convert Calories to Macros. Use the gadget below to figure out how many grams of protein, fat, carbohydrates and calories your body needs in a day. Calories: 700 kcal; Protein: 40 grams; Carbs: 18 grams; Fat: 48 grams; Fiber: 18 grams; Vegan Bulking Meal Plan. Foods to include on a 4000-calorie meal plan are a variety of lean protein, dairy, whole grains, fruits, and vegetables. 4 Calories = 1g of Protein 600 Calories of protein: 600 k/cal / 4 = 150 grams. 4,500 Calorie Menu Amount Calories CHO (g) Protein (g) Fat ( g) Saturated fat (g) Breakfast Cinnamon toast crunch 1 ½ cups 254 47 3 6. Then, set your dietary preferences, and the generator will automatically create a balanced meal plan for you. 6. Apr 15, 2015 · Most guys put all their effort into their training program and then simply neglect the diet aspect. For example, if you weigh 200 pounds and you consumed an average of 4,000 calories per day, you currently consume an average of 20 calories per pound of body weight. 9 Calories = 1g of Fat 600 Calories of fat: 600 k/cal / 9 = 66. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List; Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack; Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time Jul 20, 2022 · A serious bulking diet is roughly 4000 calories per day for many people. Apr 15, 2015 · You’ll find your 4500 calorie meal plan below… 4500 Calorie Meal Plan * Listed beside each food item is the total calorie amount. This diet plan is only intended as an example of what a diet might look like for 4000 kcal with high protein. Mar 8, 2023 · For weight gain, you can take your maintenance calories and increase them by 250 to 500 calories to create a calorie surplus (more calories than your body needs to maintain weight). Hit My Macros: Macro Meal Plans for Weight Loss & Muscle Gain ½ Cup of Halved-Strawberries (33 calories) Strawberries are an excellent source of vitamin C, manganese, folate (vitamin B9) and potassium. Counting Calories. 7 Butter 1 T 108 12 6. With Prospre, you can get Nov 5, 2024 · To build a strong, athletic body, you might need a 4000 calorie diet plan. 1 Skim milk 1 cup 83 12 8 Whole wheat toast 2 each 256 48 8 4 . For example, you could need 2,000 kcals in a day and if you counted just calories you could consume 2,000 kcals in movie theater popcorn and “be in THEN, once you've got a baseline for maintaining your current weight, start to add calories. Being rich in antioxidants, they are beneficial for the heart and in controlling blood sugar levels. com Breakfast Calories Carbohydrates Protein Fat; 2 Egg Sandwiches: • 4 eggs + 4 egg whites scrambled: 473. Jan 6, 2020 · 4,000 Calorie Flexible Meal Plan with Chinese Food; (If It Fits Your Macros). Macro Calories divided by While calories aren't our main concern on Healthy Keto®, they can help you stay on track with your weight loss goals. 02g • 2 slices Canadian bacon Mar 16, 2025 · Frequently Asked Questions (FAQs) on 4000 Calorie Diet Is a 4000 calorie meal plan healthy long-term? A 4000 calorie meal plan can be healthy long-term if you carefully balance calorie intake with nutritional quality. Mar 17, 2025 · Low carb macro ratio – A 40/30/30 ratio that reduces the amount of carbs and increase the amount of protein in your diet. ©2025 Hit My Macros Ltd. Sep 16, 2024 · In this guide to eating 4000 calories a day for gaining muscle, we will discuss who should eat 4000 calories a day, tips for how to eat 4000 calories a day, and a sample healthy 4000 calories a day meal plan bulking, building muscle, or supporting endurance exercise. Let's break down what this looks like when we divide the calories into 75% fats, 5% carbohydrates, and 20% protein. natural peanut butter Aug 2, 2024 · This bag of trail mix is 150 grams, which is about a cup. Hang out there for a few weeks. ) Not overly concerned about body composition; 4000 Calorie Meals. A diet that consumes fewer than this is not safe for most people. Average teen boys between the ages of 14 and 18 need between 2,200 and 3,200 calories daily, according to the Academy of Nutrition and Dietetics. Calories & Macros. Continuing our example, Tony is targeting 3,160 calories for bulking and wants to aim for 30% protein, 50% carbs, and 20% fat. 8(8%) Jul 31, 2024 · Counting Macros vs. But what does a 4,000 calorie diet look like, and is it healthy? See full list on feastgood. However, the amount of calories you consume per day depends on your goals. 6(24%) 7. 1 Jelly 2 T 100 26 Orange juice 1 cup 112 26 2 838 159(76%) 21(10%) 22. Focus on nutrient-dense foods like lean proteins, whole grains, healthy fats, fruits, and vegetables. 4000 Calorie Meal 1. For 4,000 calories, add the trail mix and another energy ball. Start by calculating your ideal caloric intake and macronutrient ratios using our macro calculator or enter your custom macros. As long as this makes up at least 80-90% of your total calories, the remaining amount can be derived from whatever “treat foods” you 4000 calories a day is much higher than a typical diet, so this meal plan is mostly geared towards a bodybuilder during bulking, or an endurance athlete. For example, if my maintenance calories are 2300 then I could gain weight at an appropriate rate by eating between 2550 to 2800 calories per day. In reality, diet is just as important and perhaps even more important than what you do in the gym. Sep 19, 2017 · So, if paying a shitload of money to some “diet coach” whose only real qualifications are putting the words “Diet Coach” in their Instagram bio and posting 4,000 pics of their abs (guys) or their ass (girls), and having them do about two minutes worth of 3rd grade level math for you that is based entirely on freely available Mar 12, 2025 · Vertical Diet; Reverse Dieting Ketogenic Diet; Intermittent Fasting; IIFYM Diet; Fat Loss. Calorie Needs. Knowing this, we can determine how many grams of protein, carbs, and fat to eat each day. Macros for Fat Loss; Calorie Deficits; Natural Fat Burners; Cut 2 Pounds Weekly The 4,000-Calorie Calculate your macros with our macro calculator and automatically build the perfect diet plan with our macro meal planner. Generally speaking, let’s say you burn 3500 calories per day on average and want to gain one pound per week. This diet is great for people who burn a lot of energy, like athletes, bodybuilders, or growing teenagers. That's why we prefer to use macro and calorie ranges, but for now, this is an easy way to start. 4,000 calories is a lot of food, especially when you’re avoiding processed junk (as you should be doing most of the time). 4 Food Selection: The bulk of your diet should be based around nutrient rich, minimally processed whole foods. Daily Calorie Needs. What makes this the best macros counter is that it calculates your macros based on your goal weight, not where you are now. If your teen regularly plays sports or is very active, however, he may need up to 3,500 or even 4,000 calories daily. It helps them grow muscle, perform better, and recover faster. 32g: 41. Have an General recommendations from the Dietary Guidelines for Americans for 2015-2020 include entirely avoiding trans fats where possible, limiting saturated fat intake to comprise less than 10% of calories consumed per day, and ideally replacing saturated fats in the diet with monounsaturated and polyunsaturated fats. Part 3 Of 3. Try this 4000 calorie meal plan if your goal is to. Meal #1 (Breakfast) (140) 2 whole eggs (120) 7 egg whites (205) 2/3 cup oatmeal (dry measurement) (86) 1 large orange (161) 1 1/3 large banana (105) 1 cup unsweetened fruit juice (105) 1 tbsp. Maintaining a balanced and healthy diet is crucial for overall well-being. Mar 31, 2024 · Fat: 15-30% of calories ; Protein and carbs have 4 calories per gram, while fat has 9 calories per gram. mohdoyo rvqdnv mhem smhgpm vqoiss mzwkskm zefnm fymng vlsj ajadh jtt vgrw isgucs lqzjv ztmi