{"id":24444,"date":"2021-07-05T20:15:50","date_gmt":"2021-07-05T20:15:50","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=24444"},"modified":"2025-08-04T18:35:03","modified_gmt":"2025-08-04T18:35:03","slug":"3500-calorie-diet","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/3500-calorie-diet\/","title":{"rendered":"The 3,500-Calorie Diet: Everything You Need to Know About This Meal Plan"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#What_Is_the_3500-Calorie_Diet\" >What Is the 3,500-Calorie Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#Weight_Gain\" >Weight Gain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#Increase_Food_Intake\" >Increase Food Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#Increase_Nutritional_Support\" >Increase Nutritional Support<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#Vigorous_Aerobic_Activity\" >Vigorous Aerobic Activity<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#Will_I_Gain_Weight_Eating_3500_Calories_a_Day\" >Will I Gain Weight Eating 3,500 Calories a Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#Is_Eating_3500_Calories_Every_Day_Too_Much\" >Is Eating 3,500 Calories Every Day Too Much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#Can_Pregnant_Women_Follow_the_3500-Calorie_Diet\" >Can Pregnant Women Follow the 3,500-Calorie Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#Can_You_Eat_3500_Calories_and_Lose_Weight\" >Can You Eat 3,500 Calories and Lose Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#How_Can_You_Manage_A_3500-Calorie_Diet_Plan_Every_Day\" >How Can You Manage A 3,500-Calorie Diet Plan Every Day?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#Eating_More_Frequently\" >Eating More Frequently<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#Eating_Foods_to_Help_You_Gain_Weight_Quickly\" >Eating Foods to Help You Gain Weight Quickly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#Taking_Smoothies\" >Taking Smoothies<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#Developing_a_Meal_Plan\" >Developing a Meal Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#Topping_Your_Meals\" >Topping Your Meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#Eating_More_Fruits\" >Eating More Fruits<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#How_Effective_Is_the_3500-Calorie_Diet\" >How Effective Is the 3,500-Calorie Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#Is_3500_calories_a_day_enough_to_build_muscle\" >Is 3,500 calories a day enough to build muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#How_much_weight_would_I_gain_if_I_ate_3500_calories_a_day\" >How much weight would I gain if I ate 3,500 calories a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#Can_I_burn_3500_calories_a_day\" >Can I burn 3,500 calories a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#What_does_3500_calories_look_like\" >What does 3,500 calories look like?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">We can all agree that the list of diet plans available in today\u2019s society is endless. There are diet plans that can help you attain every fitness goal imaginable. Some will help you shed pounds, build muscle mass, or gain weight. Of all these, the 3,500-calorie diet has stolen the spotlight as it is believed to help you attain these three listed goals. But what does science have to say about this?<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3500_calorie_diet&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3500_calorie_diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article will analyze the 3,500-calorie diet plan concept. We will discuss what it is, what it entails, and the individuals who are advised to follow this meal plan. Keep reading to determine if this meal plan can help meet your fitness goals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_3500-Calorie_Diet\"><\/span><b>What Is the 3,500-Calorie Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 3,500-calorie diet is a meal plan where your daily calorie intake goal is 3,500 calories. When following this diet, the idea is to always hit somewhere around this mark and not too much less or more. There are several reasons why you may consider trying out this diet plan, including:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weight_Gain\"><\/span><b>Weight Gain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The most common reason why individuals opt for this meal plan is that it may promote weight gain. For most people, 3,500 calories is above their daily energy needs, and eating that many calories will likely result in weight gain. The large calorie intake can help contribute to weight gain, which makes it practical for an underweight individual who wants to add pounds, or even an active individual who wants to increase their body mass.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increase_Food_Intake\"><\/span><b>Increase Food Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Other individuals may also consider this meal plan if they want to increase their food intake. However, you may want to avoid any diet plan that focuses on calorie counting if you have an eating disorder and have yet to talk to a professional. Remember that eating disorders are medical health conditions and not lifestyle choices you can quickly sweep under the rug.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They can become severe over time and develop into serious health conditions such as kidney and heart problems or even death (<\/span><a href=\"https:\/\/medlineplus.gov\/eatingdisorders.html\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Therefore, it\u2019s essential to first seek professional consultation, rather than taking matters into your own hands.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increase_Nutritional_Support\"><\/span><b>Increase Nutritional Support<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The 3,500-calorie diet plan is a very high-calorie meal plan. It can be suitable for a person who is looking for extra nutrition, particularly if they\u2019re undergoing medical treatment. If this is the case, it\u2019s important to work with a registered dietitian to tailor your eating plan to your individual needs and medical conditions.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vigorous_Aerobic_Activity\"><\/span><b>Vigorous Aerobic Activity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you recently started a vigorous aerobic activity, you may end up sticking to a 3,500-calorie diet. Eating more calories will help your body keep up with the calories it burns during your workout sessions. You can estimate how many calories you need with the help of a nutrition or fitness professional or by using an online calculator.\u00a0<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3500_calorie_diet\">break the vicious cycle of weight loss <\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Will_I_Gain_Weight_Eating_3500_Calories_a_Day\"><\/span><b>Will I Gain Weight Eating 3,500 Calories a Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some people struggle to put on weight, which is why you may find searches such as these on weight gain. However, the reality is that, like weight loss, some people have to put in a little more effort than others to add a few pounds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating 3,500 calories every day may help you gain weight, if that creates a calorie surplus for you. Again, you\u2019ll add some pounds on any diet if you consume more calories than you burn. So, if your daily energy needs are less than 3,500 (which is true for most people) then you\u2019re likely to gain weight if you eat 3,500 calories per day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, most people shouldn\u2019t consider such a diet plan without first seeking professional advice. A 3,500-calorie diet plan may be recommended to individuals who have been termed as underweight (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/expert-answers\/underweight\/faq-20058429\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). A healthcare practitioner must conduct an evaluation to determine the cause if you\u2019re underweight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In most cases, individuals become underweight due to poor nutrition habits or an underlying health condition. Being underweight can increase your risk of health conditions such as (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321518\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Osteoporosis<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weakened immune system<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Developmental delays<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Infertility<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Malnutrition<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased risk of complications during surgery<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Eating_3500_Calories_Every_Day_Too_Much\"><\/span><b>Is Eating 3,500 Calories Every Day Too Much?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is estimated that one pound of fat contains approximately 3,500 calories. So, judging from this, it sounds like these calories must be too much to consume in a day. However, you cannot just arbitrarily decide the number of calories you need to eat in a day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to food experts and nutritionists, your daily calorie intake is determined by several factors, including your weight, height, physical activity, sex, body composition, and overall health (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/263028\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The average man is said to require approximately 2,700 calories daily, while the average woman needs 2,200 calories (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/263028\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). By comparing the 3,500 and 2,700 or 2,200-calorie goals, you\u2019ll notice that the 3,500-calorie limit is way higher. So, yes, consuming 3,500 calories can be a bit much for the average person, but perhaps it could be appropriate for athletes or individuals who are involved in vigorous physical activity.\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/day-weight-loss-low-carb-diet\/\"><i>7-Day Weight Loss Low-Carb Diet: Choose High-Protein, High-Fiber, or Ultra-Low-Carb<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Pregnant_Women_Follow_the_3500-Calorie_Diet\"><\/span><b>Can Pregnant Women Follow the 3,500-Calorie Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">During pregnancy, pregnant women are asked to focus on eating a healthy and balanced diet. This is essential as it helps the baby attain the nutrients they need to grow at a healthy rate (<\/span><a href=\"https:\/\/www.webmd.com\/baby\/guide\/healthy-weight-gain\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). But how many calories do pregnant women need?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to studies, the calorie intake of pregnant women will differ. There is an assumption that an expecting woman has to eat a lot, mainly because she eats for two or three. However, research refutes these claims. Instead, health authorities acknowledge that an average pregnant woman will need approximately an extra 300 calories every day (<\/span><a href=\"https:\/\/www.webmd.com\/baby\/guide\/healthy-weight-gain\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, pregnant women who are carrying twins or more may need to consume as much as 3,000 to 3,500 calories every day, depending on their usual calorie requirements. So yes, women who are expecting multiples might follow the 3,500-calorie diet plan. However, it\u2019s imperative that you consult your OB\/GYN to learn your individual requirements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Again, you need to consult your doctor to determine the right amount of weight to add when carrying multiples. Remember that the 3,500-calorie diet may result in excessive weight gain, and too much weight gain may not be healthy for an expecting mother.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you gain more than the recommended weight during pregnancy, you may end up having a baby who is born too large. According to the CDC, this may lead to delivery complications, cesarean delivery, and obesity during childhood (<\/span><a href=\"https:\/\/www.cdc.gov\/maternal-infant-health\/pregnancy-weight\/?CDC_AAref_Val=https:\/\/www.cdc.gov\/reproductivehealth\/maternalinfanthealth\/pregnancy-weight-gain.htm\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3500_calorie_diet\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/26.png\" alt=\"3500 calorie diet\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Eat_3500_Calories_and_Lose_Weight\"><\/span><b>Can You Eat 3,500 Calories and Lose Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some people may lose weight while eating 3,500 calories per day, but most people won\u2019t. You must keep in mind that weight loss requires an individual to consume fewer calories than their body burns. So, if you consume 3,500 calories every day, your body must be burning more than this amount.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is challenging for your body to burn such a high amount of calories. Let\u2019s break this down by calculation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One pound (lb) of fat contains approximately 3,500 calories (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/325176\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). The Centers for Disease Control and Prevention (CDC) advises people who are looking to shed pounds to follow a steady and gradual process. The process highlights healthy weight loss and targets shedding one to two pounds a week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/?CDC_AAref_Val=https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To lose this one pound of fat, you\u2019ll need to burn an extra 500 calories every day (3,500 calories\/ 7 days of the week). You can burn those 500 extra calories by consuming 500 calories less from your meals, by exercising, or a combination of the two. The amount of calories burned from exercise depends on the type and intensity of the workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below is a profile detailing the number of calories an individual who weighs 160 pounds may burn in an hour of exercising (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/exercise\/art-20050999\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicycling at a speed of less than 10 mph for leisure &#8211; 292 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hiking &#8211; 438 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dancing in a ballroom &#8211; 219 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-impact aerobics &#8211; 365 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Running at 5 mph &#8211; 606 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking at 3.5 mph &#8211; 314 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/best-exercises-for-skiing\/\">Skiing<\/a> downhill &#8211; 314 calories<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you were to engage in physical activity and eat fewer calories, you could manage to create a 500-calorie deficit every day. Keep in mind that if you are consuming 3,500 calories and want to maintain a 500-calorie deficit, you would need to burn 4,000 calories every day through daily activities and exercise, which is not easy for the average person to do.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In light of this, it\u2019s safe to say that unless you\u2019re an elite athlete with a rigorous training regimen, it\u2019s unlikely that you\u2019ll lose weight when following a 3,500-calorie meal plan.<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3500_calorie_diet\">BetterMe app is here to help you <\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_You_Manage_A_3500-Calorie_Diet_Plan_Every_Day\"><\/span><b>How Can You Manage A 3,500-Calorie Diet Plan Every Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As previously mentioned, consuming 3,500 calories may be a bit much, even for highly active individuals. However, there are some methods you can adopt to help you meet this daily calorie goal, including:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eating_More_Frequently\"><\/span><b>Eating More Frequently<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Forget about following the three-meals-a-day eating technique if you want to consume 3,500 calories in a day. You\u2019ll have to eat small meals frequently to help you reach this target. Divide your meals equally into five or <a href=\"https:\/\/betterme.world\/articles\/six-meals-a-day\/\">six meals<\/a> instead of your usual two or three meals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can be challenging for someone who is underweight to eat all five or six meals in a day. This is because they\u2019re used to eating small meals and feeling full pretty quickly. Talk to your doctor if you are among such individuals.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eating_Foods_to_Help_You_Gain_Weight_Quickly\"><\/span><b>Eating Foods to Help You Gain Weight Quickly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you follow the 3,500-calorie diet plan for weight gain, you need to consider adding foods that can help you gain weight. According to Medical News Today, some of the nutrient-rich foods you can add to gain weight safely and quickly include:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Milk<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Anyone who is looking to add weight using the 3,500-calorie diet plan can drink milk throughout the day (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321518\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). It offers a mixture of fat, proteins, vitamins, minerals, and carbohydrates. The protein content in milk is essential for anyone who is trying to build muscle. This means that milk should not be missing from a 3,500-calorie diet to gain muscle. Other dairy products such as yogurt and cheese are also great to incorporate.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Rice<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A cup of rice contains roughly 200 calories and is an excellent source of carbohydrates. Carbohydrates are essential food groups as they help provide your body with energy. They can also contribute to weight gain and can be effective for underweight individuals (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321518\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Brown rice has more fiber, which can help promote good digestive health.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Red Meat<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Eating red meat can help you build muscle and gain weight. Steak has two vital nutrients that help with muscle development: leucine and creatine. It also contains fat and proteins that help promote weight gain.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Whole-Grain Cereals<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Another food you need to add to this meal plan is whole-grain cereals. The keyword here is whole grain. Some cereals are refined and contain high added sugar content and low complex carbohydrates (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321518\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Such cereals should be limited in favor of whole-grain options.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, pay close attention and read the labels of your cereals when you\u2019re doing your grocery shopping. Pick the cereals that contain nuts and whole grains. Make sure they also have a substantial amount of fiber and protein.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Salmon<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Salmon is also an excellent food addition to the 3,500-calorie diet plan for weight gain and muscle development. Six ounces of salmon contains approximately 350 calories. It also has a high healthy fat content and is rich in protein (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321518\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Taking_Smoothies\"><\/span><b>Taking Smoothies<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Smoothies can also help you reach your 3,500 daily calorie goal. They are often prepared with ingredients that contain extra calories. When combined, they result in a drink with either average or high amounts of calories. It all depends on the elements you choose.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, adding ingredients such as nut butters, full-fat yogurt, or coconut milk can add calories. Protein powders are also great additions for both protein and calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Look for a smoothie recipe that meets your particular needs and preferences.\u00a0 Keep in mind that some smoothies help with weight loss and others with weight gain. Look for ingredients that add calories and\/or protein to your smoothie, depending on your needs and goals.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Developing_a_Meal_Plan\"><\/span><b>Developing a Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The only way you can be sure that you\u2019ve met your 3,500 daily calorie needs is by developing a practical meal plan. A healthy meal plan will keep you accountable for all your five or six meals. In addition, the meal plan will help you avoid consuming excess calories throughout the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have specific nutritional needs, seek the help of a licensed dietitian or nutritionist when crafting your diet plan. It may seem easy, but it requires a lot of attention as you have to account for so many things. For example, you have to consider adding foods that meet your daily dietary requirements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Similarly, you should consider adding foods that can help promote weight gain if this is your goal. You also have to account for healthy foods so that you add weight healthily. Ask your nutritionist to recommend diverse recipes, particularly if you hate bland food.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3500_calorie_diet\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/29.png\" alt=\"3500 calorie diet\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Topping_Your_Meals\"><\/span><b>Topping Your Meals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You\u2019ll also manage to consume 3,500 calories in a day when you start topping off your food. Add extra healthy foods or toppings to your meals to help meet this calorie count. For example, if you have casseroles, you can choose to add cheese.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Similarly, you can also add cheese to your scrambled eggs. Another topping you can add is powdered milk in stews or soups. Nut butters can add calories, healthy fats, and protein to various dishes. Remember that these toppings contain calories that help increase your calorie intake from one specific meal.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eating_More_Fruits\"><\/span><b>Eating More Fruits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s recommended to consume two cups of fruit every day on a 2,000-calorie diet (<\/span><a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=61982\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Based on this information, it\u2019s safe to say that you need more than a two-cup serving of fruit to get 3,500 calories daily.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But what does a cup of fruit look like? The USDA explains that it may be one small apple, one large banana, approximately 8 large strawberries, or half a cup of <a href=\"https:\/\/betterme.world\/articles\/best-dried-fruit-for-weight-loss\/\">dried fruit<\/a> (<\/span><a href=\"https:\/\/www.myplate.gov\/eat-healthy\/fruits\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). You\u2019ll have to make an effort to increase the fruit serving required for a 3,500-calorie diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Talk to your dietitian if you have no idea how to make such a change. Similarly, let them know of your fruit preferences, dietary fruit requirements, and underlying medical conditions. These three aspects will come in handy when determining how to include fruit in your 3,500-calorie diet plan.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/weight-loss-smoothies\/\"><i>24 Weight Loss Smoothies, 2 Diet Plans, and 5 Belly Fat Smoothie Secrets<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Effective_Is_the_3500-Calorie_Diet\"><\/span><b>How Effective Is the 3,500-Calorie Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although most people may advocate for this diet plan, others may not. The differences in opinions are because this meal plan can be used for different reasons. However, it\u2019s mainly used to contribute to weight gain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can be effective for weight gain as it helps you maintain a calorie surplus. However, if you were thinking of using this diet plan for weight loss, you may see contradicting results. So, it may not be effective for weight loss but is effective for weight gain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, this theory may not apply to every individual. Remember that we all have different body types and lifestyles, and some may lose or gain weight depending on the diet plans they adopt. So, it may not be ideal for everyone. It would help if you talked to your healthcare provider to determine the best diet plan that suits your fitness and healthcare needs.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3500_calorie_diet\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/18.png\" alt=\"3500 calorie diet\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_3500_calories_a_day_enough_to_build_muscle\"><\/span><strong>Is 3,500 calories a day enough to build muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, 3,500 calories a day can be enough to build muscle, but it depends on several factors, including (<\/span><a href=\"https:\/\/www.cnet.com\/health\/fitness\/why-do-some-people-put-on-muscle-more-easily-than-others\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your current body weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your metabolism or genetic makeup\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Current activity level<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overall muscle-building goals<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Consuming 3,500 calories per day will most likely provide you with a calorie surplus, which is essential for muscle growth. Muscle building requires an adequate intake of protein, carbohydrates, and fats to repair and grow muscle tissues after exercise.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The general recommendation for protein intake to build muscle is approximately 1.6 to 2.2 grams per kilogram of body weight (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5852756\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This means for a person who weighs 70 kg (about 154 lbs), approximately 112-154 grams of protein is optimal per day.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The remaining calories should come from complex carbohydrates and healthy fats to provide the energy needed for intense workouts and recovery.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As the quality of the calories matters, nutrient-dense foods that are high in vitamins, minerals, and antioxidants will support better health and muscle growth than empty calories from sugary or highly processed foods.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Incorporating a structured strength training program is also essential. Without the stimulus of resistance training, excess calories may lead to fat gain rather than muscle gain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, to effectively build muscle, a combination of sufficient caloric intake, balanced nutrition, and consistent weight training is necessary. <\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_much_weight_would_I_gain_if_I_ate_3500_calories_a_day\"><\/span><strong>How much weight would I gain if I ate 3,500 calories a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The amount of weight you would gain from consuming 3,500 calories a day depends on your maintenance calories, i.e. the number of calories you need to maintain your current weight. If your maintenance calories are 2,500, eating 3,500 calories would create a surplus of 1,000 calories per day. As roughly 3,500 calories equals one pound of body weight, you could theoretically gain approximately two pounds per week (7,000 excess calories per week).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, this calculation has been simplified and doesn&#8217;t account for several variables such as:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Metabolism can adapt over time, potentially increasing energy expenditure to a certain extent in response to higher calorie intake.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The composition of the weight gain (muscle vs. fat) will also depend on factors such as macronutrient distribution, exercise routine, and genetics.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For muscle gain, a slower rate of weight gain is often recommended (0.5 to 1 pound per week) to minimize fat accumulation.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In another article, we\u2019ve discussed the benefits of the<a href=\"https:\/\/betterme.world\/articles\/1600-calorie-keto-meal-plan\/\"> 1,600-Calorie Keto Meal Plan<\/a> and the concept of a <a href=\"https:\/\/betterme.world\/articles\/500-calorie-deficit\/\">500-Calorie Deficit<\/a>.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_burn_3500_calories_a_day\"><\/span><strong>Can I burn 3,500 calories a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Burning 3,500 calories in a day is quite challenging and typically unnecessary for most individuals unless you\u2019re an athlete or are involved in highly strenuous activities. The average daily caloric expenditure for an adult ranges from 1,800 to 3,000 calories, depending on factors such as age, sex, weight, and activity level (<\/span><a href=\"https:\/\/www.apa.org\/obesity-guideline\/estimated-calorie-needs.pdf\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To burn 3,500 calories, you would need to engage in intense physical activity and for prolonged periods.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Achieving such a high caloric burn can lead to exhaustion, overtraining, and injury. It\u2019s more practical to aim for a sustainable and balanced approach to calorie expenditure through a combination of regular physical activity, including both cardio and strength training, and a healthy balanced diet.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_does_3500_calories_look_like\"><\/span><strong>What does 3,500 calories look like?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A diet of 3,500 calories can vary significantly depending on your food choices. Listed below is an example of what 3,500 calories could look like when spread over a day\u2019s meals:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Breakfast:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 scrambled eggs with cheese (300 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 slices of whole-grain toast with butter (250 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 large banana (120 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 glass of whole milk (150 calories)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lunch:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled chicken breast sandwich with avocado and bacon (700 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side salad with dressing (150 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 apple (80 calories)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Afternoon Snack:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 protein shake (300 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 handful of almonds (200 calories)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Dinner:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">8 oz steak (600 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baked potato with sour cream and butter (400 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Steamed vegetables (100 calories)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Evening Snack:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 chocolate chip cookie (150 calories)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This sample day provides a mix of protein, carbohydrates, and fats from various sources. It\u2019s important to choose nutrient-rich food to ensure you meet your nutritional needs, particularly if your goal is to build muscle or maintain a healthy weight.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3500_calorie_diet&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3500_calorie_diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 3,500-calorie diet is an example of a high-calorie diet that specific individuals follow. These include those who are underweight, some pregnant women carrying multiples, and active individuals who want to add weight, build muscle, and increase food and nutrition intake.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Due to its high calories, this diet plan is not highly recommended for individuals who want to shed pounds. However, that doesn\u2019t mean that it cannot promote weight loss. It can, but it is pretty rare.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before you go through with this diet plan, make sure you have an in-depth discussion with both your doctor and dietitian. Also, make sure you discuss your fitness goals to understand better if this meal plan can do the trick.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We can all agree that the list of diet plans available in today\u2019s society is endless. There are diet plans that can help you attain every fitness goal imaginable. Some will help you shed pounds, build muscle mass, or gain weight. Of all these, the 3,500-calorie diet has stolen the spotlight as it is believed [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":80404,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67],"tags":[],"coauthors":[45],"class_list":["post-24444","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The 3,500-Calorie Diet: Everything You Need to Know About This Meal Plan - BetterMe<\/title>\n<meta name=\"description\" content=\"How effective is the \u2605 3500 CALORIE DIET \u27a4? Keep reading to learn the benefits, risks, and outcomes that come in a package when following this meal plan.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The 3,500-Calorie Diet: Everything You Need to Know About This Meal Plan\" \/>\n<meta property=\"og:description\" content=\"How effective is the \u2605 3500 CALORIE DIET \u27a4? Keep reading to learn the benefits, risks, and outcomes that come in a package when following this meal plan.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-04T18:35:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/The-3500-Calorie-Diet-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"The 3,500-Calorie Diet: Everything You Need to Know About This Meal Plan\",\"dateModified\":\"2025-08-04T18:35:03+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/\"},\"wordCount\":2828,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/The-3500-Calorie-Diet.png\",\"articleSection\":[\"Diets\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">We can all agree that the list of diet plans available in today\u2019s society is endless. There are diet plans that can help you attain every fitness goal imaginable. Some will help you shed pounds, build muscle mass, or gain weight. Of all these, the 3,500-calorie diet has stolen the spotlight as it is believed to help you attain these three listed goals. But what does science have to say about this?<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3500_calorie_diet\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This article will analyze the 3,500-calorie diet plan concept. We will discuss what it is, what it entails, and the individuals who are advised to follow this meal plan. Keep reading to determine if this meal plan can help meet your fitness goals.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the 3,500-Calorie Diet?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The 3,500-calorie diet is a meal plan where your daily calorie intake goal is 3,500 calories. When following this diet, the idea is to always hit somewhere around this mark and not too much less or more. There are several reasons why you may consider trying out this diet plan, including:<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>Weight Gain<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">The most common reason why individuals opt for this meal plan is that it may promote weight gain. For most people, 3,500 calories is above their daily energy needs, and eating that many calories will likel ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/\",\"url\":\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/\",\"name\":\"The 3,500-Calorie Diet: Everything You Need to Know About This Meal Plan - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/The-3500-Calorie-Diet.png\",\"dateModified\":\"2025-08-04T18:35:03+00:00\",\"description\":\"How effective is the \u2605 3500 CALORIE DIET \u27a4? Keep reading to learn the benefits, risks, and outcomes that come in a package when following this meal plan.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/The-3500-Calorie-Diet.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/The-3500-Calorie-Diet.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Diets\",\"item\":\"https:\/\/betterme.world\/articles\/diets\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"The 3,500-Calorie Diet: Everything You Need to Know About This Meal Plan\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"The 3,500-Calorie Diet: Everything You Need to Know About This Meal Plan - BetterMe","description":"How effective is the \u2605 3500 CALORIE DIET \u27a4? Keep reading to learn the benefits, risks, and outcomes that come in a package when following this meal plan.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/3500-calorie-diet\/","og_locale":"en_US","og_type":"article","og_title":"The 3,500-Calorie Diet: Everything You Need to Know About This Meal Plan","og_description":"How effective is the \u2605 3500 CALORIE DIET \u27a4? Keep reading to learn the benefits, risks, and outcomes that come in a package when following this meal plan.","og_url":"https:\/\/betterme.world\/articles\/3500-calorie-diet\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-08-04T18:35:03+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/The-3500-Calorie-Diet-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/3500-calorie-diet\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d"},"headline":"The 3,500-Calorie Diet: Everything You Need to Know About This Meal Plan","dateModified":"2025-08-04T18:35:03+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/3500-calorie-diet\/"},"wordCount":2828,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/The-3500-Calorie-Diet.png","articleSection":["Diets"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">We can all agree that the list of diet plans available in today\u2019s society is endless. There are diet plans that can help you attain every fitness goal imaginable. Some will help you shed pounds, build muscle mass, or gain weight. Of all these, the 3,500-calorie diet has stolen the spotlight as it is believed to help you attain these three listed goals. But what does science have to say about this?<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3500_calorie_diet\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">This article will analyze the 3,500-calorie diet plan concept. We will discuss what it is, what it entails, and the individuals who are advised to follow this meal plan. Keep reading to determine if this meal plan can help meet your fitness goals.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the 3,500-Calorie Diet?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The 3,500-calorie diet is a meal plan where your daily calorie intake goal is 3,500 calories. When following this diet, the idea is to always hit somewhere around this mark and not too much less or more. There are several reasons why you may consider trying out this diet plan, including:<\/span>\r\n<h3 style=\"text-align: center;\"><b>Weight Gain<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">The most common reason why individuals opt for this meal plan is that it may promote weight gain. For most people, 3,500 calories is above their daily energy needs, and eating that many calories will likel ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/3500-calorie-diet\/","url":"https:\/\/betterme.world\/articles\/3500-calorie-diet\/","name":"The 3,500-Calorie Diet: Everything You Need to Know About This Meal Plan - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/The-3500-Calorie-Diet.png","dateModified":"2025-08-04T18:35:03+00:00","description":"How effective is the \u2605 3500 CALORIE DIET \u27a4? Keep reading to learn the benefits, risks, and outcomes that come in a package when following this meal plan.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/3500-calorie-diet\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/The-3500-Calorie-Diet.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/The-3500-Calorie-Diet.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/3500-calorie-diet\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Diets","item":"https:\/\/betterme.world\/articles\/diets\/"},{"@type":"ListItem","position":3,"name":"The 3,500-Calorie Diet: Everything You Need to Know About This Meal Plan"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/24444","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=24444"}],"version-history":[{"count":1,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/24444\/revisions"}],"predecessor-version":[{"id":80406,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/24444\/revisions\/80406"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/80404"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=24444"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=24444"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=24444"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=24444"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}