Your daily energy intake on a 3200 calorie diet should be on 55-60% made up of carbs, on 30-35% of protein, and on 15-20% of fats. You can reach such a result by consuming lean meats, seafood, dairy, eggs, grains, vegetables, fruits, nuts and seeds, legumes, and beans.
Is 3200 calories enough to gain weight?
You'll need about 3,200 calories to maintain your current weight. That means that, during a lean bulk, you should be eating around 3,500 calories per day – 300 above “maintenance”. In addition, you will need to consume 175 grams of protein per day.
What are foods high in calories?
Examples of calorie-rich foods include:Proteins: Red meats, pork, chicken with skin on (roast or broil don't deep fry for your health), salmon or other oily fish, beans, whole milk, eggs, cheese, full-fat yogurt.Carbohydrates: potatoes, brown rice, whole grain pasta, whole grains, whole grain breads.
How can I make 3 thousand calories a day?
The most logical way to take 3000 calories would be over three meals and two snacks (8). You should have foods in the following measurements: Ten ounces of grains. An ounce of grain is equivalent to one slice of bread, or a half a cup of cooked pasta, rice or cereal.
How can I make 4000 calories easy?
Calorie Density Calorie-dense foods are the best choice to reach 4,000 calories per day without feeling too full or overwhelmed by the amount of food. They are often those with a higher fat or carbohydrate content -- think nuts, avocados, oats, eggs, peanut butter, whole-grain breads, olive oil and other rich foods.
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