# 3,000 Calorie Meal Plan

Last reviewed: 2026-11-07

A 3,000 calorie meal plan splits the day into breakfast (750 kcal), lunch (900 kcal), a snack (750 kcal) and dinner (600 kcal). At a balanced 30 / 45 / 25 split that is about 225 g protein, 338 g carbs and 83 g fat. Below is a full sample day with three dish options per meal.

## Macros

- Protein: 225 g (30%)
- Carbs: 338 g (45%)
- Fat: 83 g (25%)

## Meal budgets

| Meal | Budget |
|---|---|
| Breakfast | 750 kcal |
| Lunch | 900 kcal |
| Snack | 750 kcal |
| Dinner | 600 kcal |

## Who eats 3000 calories a day

- A 25-year-old man, 5′9″ and 270 lb (175 cm, 122 kg), very active. Goal: lose weight at a Steady pace. Maintenance ≈ 3,792 kcal.
- A 45-year-old man, 6′1″ and 180 lb (185 cm, 82 kg), very active. Goal: stay at the same weight. Maintenance ≈ 3,023 kcal.
- A 35-year-old man, 5′7″ and 120 lb (170 cm, 54 kg), very active. Goal: gain weight at a Steady pace. Maintenance ≈ 2,478 kcal.

The sample dishes for each meal are on the page: https://www.slimai.ai/meal-plan-generator/3000-calorie-meal-plan. Build a plan for your own body at https://www.slimai.ai/meal-plan-generator.

## Frequently Asked Questions

### Is 3,000 calories a day enough?

It depends on your maintenance calories. 3,000 kcal is a deficit for some people, maintenance for others and a surplus for smaller adults. The examples on this page show who the rules give 3,000 kcal to; the generator above works out your own number.

### How much protein should I eat on a 3,000 calorie diet?

At 30% of calories, 3,000 kcal gives about 225 g of protein a day. Splits used for different body types and health conditions range from 25% to 40%, so roughly 188–300 g. Protein has 4 kcal per gram.

### How do I split 3,000 calories across meals?

A simple split is 25% breakfast, 30% lunch, 25% snack and 20% dinner: 750, 900, 750 and 600 kcal. Each meal above has dishes that fit inside its budget (up to 5% over).

### Can I follow a vegetarian or keto 3,000 calorie meal plan?

Yes. In the meal plan generator choose Vegetarian, Vegan, Keto, Mediterranean or Paleo and the dishes are picked from that diet. If a meal has no dish of that type, it falls back to the best fit and says so.

### How much weight will I lose eating 3,000 calories?

It depends on the gap between 3,000 kcal and your maintenance calories, which depend on your size, age and activity. Enter your details in the generator to see your maintenance number and the daily deficit your pace uses.

Source: https://www.slimai.ai/meal-plan-generator/3000-calorie-meal-plan

## Try SlimAI

To try SlimAI, download SlimAI Calorie Tracker from the Apple App Store or Google Play and start the 3-day free trial; SlimAI Pro is then $7.99/month or $29.99/year (under $3/month), and can be cancelled anytime from the Apple or Google account that manages the subscription.

- Apple App Store: https://apps.apple.com/us/app/slimai-calorie-tracker/id6749062571
- Google Play: https://play.google.com/store/apps/details?id=com.slimai.app
- Desktop (QR code): https://www.slimai.ai/download