{"id":9669,"date":"2020-09-28T19:29:13","date_gmt":"2020-09-28T19:29:13","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=9669"},"modified":"2025-05-15T21:01:12","modified_gmt":"2025-05-15T21:01:12","slug":"4000-calories-a-day","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/4000-calories-a-day\/","title":{"rendered":"4000 Calories A Day: Getting Through The Bulking Phase Like A Boss"},"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\/4000-calories-a-day\/#Do_You_Need_to_Consume_4000_Calories_a_Day\" >Do You Need to Consume 4,000 Calories a Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#Who_Can_Eat_4000_Calories_a_Day\" >Who Can Eat 4,000 Calories a Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#How_to_Eat_4000_Calories_a_Day\" >How to Eat 4,000 Calories a Day<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#Eat_smaller_meals_throughout_the_day\" >Eat smaller meals throughout the day\u00a0<\/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\/4000-calories-a-day\/#Opt_for_nutrient-dense_foods\" >Opt for nutrient-dense foods\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#Drink_more_smoothies_and_shakes\" >Drink more smoothies and shakes\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#Snack_more\" >Snack more\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#Top_up_your_meals\" >Top up your meals\u00a0<\/a><\/li><\/ul><\/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\/4000-calories-a-day\/#How_to_Eat_4000_Calories_a_Day_Healthy\" >How to Eat 4,000 Calories a Day Healthy<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#Fruits_and_vegetables\" >Fruits and vegetables\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#Dark_leafy_greens\" >Dark leafy greens<\/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\/4000-calories-a-day\/#Animal_protein\" >Animal protein\u00a0<\/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\/4000-calories-a-day\/#Plant-based_protein\" >Plant-based protein\u00a0<\/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\/4000-calories-a-day\/#Whole_grains\" >Whole grains\u00a0<\/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\/4000-calories-a-day\/#Dairy\" >Dairy\u00a0<\/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\/4000-calories-a-day\/#Healthy_fats_and_oils\" >Healthy fats and oils\u00a0<\/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\/4000-calories-a-day\/#How_to_Eat_4000_Calories_a_Day_If_Youre_Vegan\" >How to Eat 4,000 Calories a Day If You\u2019re Vegan<\/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\/4000-calories-a-day\/#Sample_of_a_4000-calorie-a-day_meal_plan\" >Sample of a 4,000-calorie-a-day meal plan<\/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\/4000-calories-a-day\/#Option_one\" >Option one<\/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\/4000-calories-a-day\/#Option_Two\" >Option Two<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#Sample_of_a_vegan_4000-calorie-a-day_meal_plan\" >Sample of a vegan 4,000-calorie-a-day meal plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#If_I_Eat_4000_Calories_a_Day_How_Much_Weight_Will_I_Gain\" >If I Eat 4,000 Calories a Day, How Much Weight Will I Gain?<\/a><\/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\/4000-calories-a-day\/#How_Can_I_Burn_4000_Calories_a_Day\" >How Can I Burn 4,000 Calories a Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#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-25\" href=\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#Is_it_OK_to_eat_4000_calories_a_day\" >Is it OK to eat 4,000 calories a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#Will_I_lose_weight_if_I_eat_4000_calories_a_day\" >Will I lose weight if I eat 4,000 calories a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#Is_4000_Calories_a_lot_for_a_cheat_day\" >Is 4,000 Calories a lot for a cheat day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#How_much_exercise_is_4000_calories\" >How much exercise is 4,000 calories?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Have you ever wondered what 4,000 calories a day would look like? Or better yet, have you ever considered what eating 4,000 calories a day would do to your body? For many people, this may seem like an impossible task. However, you would be surprised to learn that some people live most of their lives on a 4,000-calorie-a-day meal plan.<\/span><\/p>\n<p><span 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=4000_calories_a_day&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=4000_calories_a_day\" 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<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_You_Need_to_Consume_4000_Calories_a_Day\"><\/span><b>Do You Need to Consume 4,000 Calories a Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No, you don\u2019t. 4,000 calories a day is too much for the average person to consume. So, how many calories does the average person need in a day?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your average daily calorie needs are determined by a variety of factors, including your age, gender, height, and level of daily physical activity. However, it is estimated that the average woman requires 1,600 to 2,000 calories a day to maintain their weight while the average man requires 2,000 to 3,000 calories a day as a norm (<\/span><a href=\"https:\/\/health.gov\/our-work\/food-nutrition\/2015-2020-dietary-guidelines\/guidelines\/appendix-2\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Anyone who is looking to lose weight would need to reduce their energy intake by 500 to 1,000 calories a day, with the minimum number of calories to stay healthy being 1,200 calories for women and 1,500 for men (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/calorie-counting-made-easy\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the same time, people who are looking to gain weight slowly and steadily would need to bring up their daily energy intake by 300 to 500 calories a day &#8211; 700 to 1,000 more calories for fast weight gain (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/how-to-gain-weight\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With this in mind, it is clear to see that for the average person, a 4,000-calorie daily meal plan would be too much.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Can_Eat_4000_Calories_a_Day\"><\/span><b>Who Can Eat 4,000 Calories a Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Just because consuming 4,000 calories a day for a month or even longer is difficult for most people, that doesn\u2019t mean it\u2019s an impossibility. People who regularly eat huge healthy bulking meals that are 4,000 calories or more include:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bodybuilders<\/b><span style=\"font-weight: 400;\"> &#8211; While preparing for a competition, a 200-pound (91 kg) bodybuilder may need to consume 4,000 calories a day as a bulking diet for maximum muscle building (<\/span><a href=\"https:\/\/www.verywellfit.com\/protein-for-bodybuilding-how-much-is-too-much-3498450\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Basketball, football, and rugby players<\/b><span style=\"font-weight: 400;\"> &#8211; A lot of running, pushing, and jumping is involved in these sports. Such cardio activities burn a lot of calories and players need to eat enough to ensure their bodies keep up with their chosen sport. Players may need to consume anything between 3,000 and 4,500 calories a day (<\/span><a href=\"https:\/\/www.npr.org\/sections\/thesalt\/2012\/07\/24\/157317262\/how-many-calories-do-olympic-athletes-need-it-depends\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Endurance athletes<\/b><span style=\"font-weight: 400;\"> such as cyclists, swimming competitors, marathon runners, and rowers. Endurance sports are not only high-intensity exercises, they also require repeated isotonic contractions of large skeletal muscle groups (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4933620\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Without enough fuel for their muscles, there is no way anyone could successfully compete in these sports. Depending on the type and intensity of the sport, these athletes could end up consuming 3,000 to 8,000 calories a day or more. Olympic winner Michael Phelps once confessed to eating 12,000 calories a day before Olympic competition (<\/span><a href=\"https:\/\/www.npr.org\/sections\/thesalt\/2012\/07\/24\/157317262\/how-many-calories-do-olympic-athletes-need-it-depends\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4000_calories_a_day\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/10-4.png\" alt=\"4000 calories a day\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Eat_4000_Calories_a_Day\"><\/span><b>How to Eat 4,000 Calories a Day<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It can be quite easy to reach 4,000 calories a day if you fill up on unhealthy fast foods as they are loaded with calories and fats. However, getting 4,000 calories a day for bulking through a healthy meal plan can be quite daunting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The sheer volume of what you would need to eat to get all these calories from healthy meals is much greater than if you were to simply consume high-fat, high-carb, unhealthy foods. That being said, you shouldn\u2019t let this discourage you from your bulking goals.<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4000_calories_a_day\">Get your life moving in the right direction with BetterMe! <\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">You can use the following tips to help you eat this much food without feeling as if you are stuffing yourself:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_smaller_meals_throughout_the_day\"><\/span><b>Eat smaller meals throughout the day\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While some people may find it easier to eat larger and more calorie-dense meals, beginners to bulking may not be as comfortable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After all, not everyone wants to have a 1,000-calorie smoothie in one sitting. Try eating smaller calorie-dense meals in five or <a href=\"https:\/\/betterme.world\/articles\/six-meals-a-day\/\">six meals<\/a> (or more) to prevent this.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Opt_for_nutrient-dense_foods\"><\/span><b>Opt for nutrient-dense foods\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once again, consuming 4,000 calories a day does not mean that you should indulge in all the pizza and burgers you can find.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While you will reach your required calorie intake for the day much quicker (and with less food), what you are eating is just empty calories with little or no nutrition. This will not help you achieve your body goals (if you are a bodybuilder) or it will make you lethargic on the field (if you are a sportsman\/woman), affecting your performance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should always choose nutrient-rich foods as they are low in added sugar, sodium, simple carbohydrates, and unhealthy fats while being full of vitamins and minerals to help nourish and keep you healthy (<\/span><a href=\"https:\/\/familydoctor.org\/changing-your-diet-choosing-nutrient-rich-foods\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Drink_more_smoothies_and_shakes\"><\/span><b>Drink more smoothies and shakes\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When it comes to easy bulking meals, there is nothing easier or quicker than a smoothie. It is often less of a hassle to drink your calories rather than eat them.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep your smoothies and shakes healthy as well as calorie- and nutrient-dense by using healthy ingredients such as milk, fruit, nuts, <a href=\"https:\/\/betterme.world\/articles\/green-vegetables\/\">green vegetables<\/a>, and seeds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adding 1 or 2 scoops of protein powder (either whey or plant-based) is also a good way to increase your daily protein intake &#8211; which is great for muscle growth and strength &#8211; and increase the calorie count.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Snack_more\"><\/span><b>Snack more\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">But only if the snacks are healthy. Popular healthy and nutritious snack options include nuts, peanut butter, cheese, dried fruits, and avocados.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Top_up_your_meals\"><\/span><b>Top up your meals\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Add some nuts and seeds to your salads, top your rice with an egg, add an extra drizzle of oil to your salad, use some cheese in your meals, or make some soups with milk rather than water or broth (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/268353-how-to-eat-4000-calories-a-day\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/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=4000_calories_a_day\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/6-3.png\" alt=\"4000 calories a day\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Eat_4000_Calories_a_Day_Healthy\"><\/span><b>How to Eat 4,000 Calories a Day Healthy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As we have stated above, eating 4,000 calories a day from whole, unprocessed, or minimally processed foods, such as fruits, vegetables, whole grains, healthy fats, and lean proteins, can be challenging. While junk food would make the process much easier, this could lead to side effects, including (<\/span><a href=\"https:\/\/www.healthline.com\/health\/fast-food-effects-on-body\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased risk of insulin resistance, type 2 diabetes, and unwanted weight gain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">An increase in LDL (bad cholesterol) and lowering of HDL (good cholesterol) in the body, which increases the risk of cardiovascular disease<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Elevated pressure, leading to heart conditions due to high sodium levels in such foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased risk of depression and reproductive issues<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">To avoid the above issues, it is best to have a healthy and well-balanced 4,000-calorie-a-day diet. Your eating plan should include:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fruits_and_vegetables\"><\/span><b>Fruits and vegetables\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">They can lower blood pressure, reduce the risk of heart disease and stroke, help prevent some types of cancer, lower the risk of eye and digestive problems, and positively affect your blood sugar (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/vegetables-and-fruits\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dark_leafy_greens\"><\/span><b>Dark leafy greens<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Great examples include spinach, Swiss chard, kale, romaine lettuce, and collard green. Leafy greens are low in carbohydrates, sodium, and cholesterol but high in fiber, iron, magnesium, potassium, vitamins, and calcium (<\/span><a href=\"https:\/\/www.ars.usda.gov\/plains-area\/gfnd\/gfhnrc\/docs\/news-articles\/2013\/dark-green-leafy-vegetables\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Animal_protein\"><\/span><b>Animal protein\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Such as salmon, skinless chicken, turkey, bison, whole eggs, and lean cuts of beef, such as flank or sirloin steak. Protein is essential for a 4,000-calorie-a-day meal plan as it contributes to greater strength and muscle mass gains when combined with resistance exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calories-in-sweet-potato\/\"><i>Calories in Sweet Potato Fries: Enhance Your Health With Crunchy Delights<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plant-based_protein\"><\/span><b>Plant-based protein\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you do not consume animal protein due to the cost, ethical reasons, or environmental concerns, plant-based protein is a great way of ensuring that you don\u2019t miss out on the essential macronutrient. Popular plant-based protein sources include tempeh, seitan, tofu, legumes, lentils, and hemp seeds (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2021.772573\/full\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whole_grains\"><\/span><b>Whole grains\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">They are packed with nutrients such as protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). Whole grains help reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00394-023-03272-z\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). Some examples include oats, <a href=\"https:\/\/betterme.world\/articles\/brown-rice-protein\/\">brown rice<\/a>, whole grain breads, whole wheat pastas, and quinoa.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dairy\"><\/span><b>Dairy\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Milk and other dairy products are fantastic sources of protein. They are also higher in calories than most plant-based options, which means they will help you reach your 4,000-calorie-a-day goal faster.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Healthy_fats_and_oils\"><\/span><b>Healthy fats and oils\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These can be found in nuts and seeds such as almonds, walnuts, and flax seeds. They can also be found in olive oil, avocados, and nut butters such as natural peanut or almond butter.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Eat_4000_Calories_a_Day_If_Youre_Vegan\"><\/span><b>How to Eat 4,000 Calories a Day If You\u2019re Vegan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The only difference between a <a href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/\">vegan meal plan<\/a> and a normal meal plan is the source of protein. Vegans do not eat animal protein or products. This means that all meat, fish, milk, and dairy products are prohibited on the 4,000-calorie-a-day vegan meal plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a vegan, your diet will consist of all the aforementioned factors of a balanced diet, with the exception of animal protein. You can also substitute dairy with plant-based milks such as oat milk, cashew milk, almond milk, and coconut milk. Look for plant-based milks that have added plant protein.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_of_a_4000-calorie-a-day_meal_plan\"><\/span><b>Sample of a 4,000-calorie-a-day meal plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_one\"><\/span><b>Option one<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Meal 1 <\/b><span style=\"font-weight: 400;\">&#8211; Breakfast 1<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 scoop whey protein and 2 cups unsweetened almond milk<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 178. Fats: 7 g. Proteins: 26 g. Carbs: 4 g.<\/span><\/i><\/p>\n<p style=\"text-align: center;\"><b>Meal 2 <\/b><span style=\"font-weight: 400;\">&#8211; Breakfast 2<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 cup rolled oats, 1 medium-sized red apple, 4 large boiled eggs<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 705. Fats: 27 g. Proteins: 36 g. Carbs: 81 g.<\/span><\/i><\/p>\n<p style=\"text-align: center;\"><b>Meal 3 <\/b><span style=\"font-weight: 400;\">&#8211; Chicken and sweet potatoes<\/span><\/p>\n<p><span style=\"font-weight: 400;\">226 g boiled chicken, 226 g boiled sweet potato, 1 cup broccoli florets, 1.5 tbsp extra virgin olive oil<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 614. Fats: 23 g. Proteins: 60 g. Carbs: 50 g.<\/span><\/i><\/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=4000_calories_a_day\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/2-4.png\" alt=\"4000 calories a day\" \/>\u00a0<\/a><\/p>\n<p style=\"text-align: center;\"><b>Meal 4 <\/b><span style=\"font-weight: 400;\">&#8211; Tuna sandwich<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2 slices whole-wheat bread, 5 whole wheat crackers, 1 can tuna (in water), 1 tbsp reduced-fat mayo, 1.5 tbsp extra virgin olive oil<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 612. Fats: 32 g. Proteins: 32 g. Carbs: 55 g.<\/span><\/i><\/p>\n<p style=\"text-align: center;\"><b>Meal 5<\/b><span style=\"font-weight: 400;\"> &#8211; Snack<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 serving of almonds &#8211; approximately 23 almonds<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 160. Fats: 13.8 g. Proteins: 5.8 g. Carbs: 5.9 g.<\/span><\/i><\/p>\n<p style=\"text-align: center;\"><b>Meal 6 <\/b><span style=\"font-weight: 400;\">&#8211; Protein shake and sandwich<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1.5 scoops whey protein, 20 g dextrose, 2 slices whole wheat bread, 2 tbsp peanut butter, 1 tbsp grape jelly<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 627. Fats: 20 g. Proteins: 43 g. Carbs: 76 g.<\/span><\/i><\/p>\n<p style=\"text-align: center;\"><b>Meal 7 <\/b><span style=\"font-weight: 400;\">&#8211; Post-workout smoothie<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2 tbsp dextrose, 1\/2 cup oats, 1.5 scoops whey protein powder<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 377. Fats: 5 g. Proteins: 34 g. Carbs: 49 g.<\/span><\/i><\/p>\n<p style=\"text-align: center;\"><b>Meal 8 <\/b><span style=\"font-weight: 400;\">&#8211; Dinner<\/span><\/p>\n<p><span style=\"font-weight: 400;\">226 g boiled chicken, 1 cup cooked jasmine rice, 2 cups unsweetened almond milk, 1 cup broccoli<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 505. Fats: 7 g. Proteins: 62 g. Carbs: 5 g.<\/span><\/i><\/p>\n<p style=\"text-align: center;\"><b>Meal 9 <\/b><span style=\"font-weight: 400;\">&#8211; Late night snack<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1\/2 cup low-fat cottage cheese and 1\/4 cup 4% cottage cheese<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 155. Fats: 5 g. Proteins: 21 g. Carbs: 7 g.<\/span><\/i><\/p>\n<p><b><i>Total intake for the day: <\/i><\/b><i><span style=\"font-weight: 400;\">Calories: 3,933. Fats: 139 g. Proteins: 319 g. Carbs: 379 g.<\/span><\/i><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4000_calories_a_day\">Try using the app <\/a> and see for yourself!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_Two\"><\/span><b>Option Two<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Meal 1 <\/b><span style=\"font-weight: 400;\">&#8211; Egg and cheese sandwich<\/span><\/p>\n<p><span style=\"font-weight: 400;\">200 g egg whites, 4 whole eggs, 2 small <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-in-a-banana\/\">bananas<\/a>, 3 slices low-fat cheese, 3 buns flaxseed bread loaves<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 1,140. Fats: 36 g. Proteins: 90 g. Carbs: 114 g.<\/span><\/i><\/p>\n<p style=\"text-align: center;\"><b>Meal 2 <\/b><span style=\"font-weight: 400;\">&#8211; Yogurt bowl<\/span><\/p>\n<p><span style=\"font-weight: 400;\">500 g low-fat yogurt, 124 g sliced bananas, 100 g granola, 20 g peanut butter<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 840. Fats: 20 g. Proteins: 58 g. Carbs: 107 g.<\/span><\/i><\/p>\n<p style=\"text-align: center;\"><b>Meal 3 <\/b><span style=\"font-weight: 400;\">&#8211; Post-workout smoothie<\/span><\/p>\n<p><span style=\"font-weight: 400;\">250 g blueberries, 484 g bananas (approximately 4 large bananas), 200 g egg whites, 200 g oat milk, 60 g whey protein<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 1,028. Fats: 12 g. Proteins: 711 g. Carbs: 159 g.<\/span><\/i><\/p>\n<p style=\"text-align: center;\"><b>Meal 4 <\/b><span style=\"font-weight: 400;\">&#8211; Rice and beef<\/span><\/p>\n<p><span style=\"font-weight: 400;\">226 g cooked ground beef, 200 g uncooked basmati rice, 1 slice low-fat cheese<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 4,020. Fats: 80 g. Proteins: 285 g. Carbs: 540 g.<\/span><\/i><\/p>\n<p><b><i>Total intake for the day: <\/i><\/b><i><span style=\"font-weight: 400;\">Calories: 4,020. Fats: 80 g. Proteins: 285 g. Carbs: 540 g.<\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_of_a_vegan_4000-calorie-a-day_meal_plan\"><\/span><b>Sample of a vegan 4,000-calorie-a-day meal plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: center;\"><b>Meal 1 <\/b><span style=\"font-weight: 400;\">&#8211; Coffee<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 cup black coffee and 1\/4 cup dairy-free soy creamer<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 85. Fats: 4 g. Proteins: 0 g. Carbs: 12 g.<\/span><\/i><\/p>\n<p style=\"text-align: center;\"><b>Meal 2 <\/b><span style=\"font-weight: 400;\">&#8211; Overnight oats<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 cup rolled oats, 1 tbsp chia seeds, 1 cup almond milk, 1 \u00bd tsp peanut butter<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 443. Fats: 16 g. Proteins: 15 g. Carbs: 63 g.<\/span><\/i><\/p>\n<p style=\"text-align: center;\"><b>Meal 3 <\/b><span style=\"font-weight: 400;\">&#8211; Tuna pasta<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 cup plant tuna, 4 tbsp vegan mayo, 800 g cooked whole wheat fusilli pasta<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 1,562. Fats: 32 g. Proteins: 60 g. Carbs: 246 g.<\/span><\/i><\/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=4000_calories_a_day\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/6-1.png\" alt=\"4000 calories a day\" \/>\u00a0<\/a><\/p>\n<p style=\"text-align: center;\"><b>Meal 4 <\/b><span style=\"font-weight: 400;\">&#8211; Buddha Bowl<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 medium-sized sweet potato, 3 tbsp tahini, 1 cup cooked quinoa, 30 g baby spinach, 1 can roasted beets<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 861. Fats: 38 g. Proteins: 28 g. Carbs: 102 g.<\/span><\/i><\/p>\n<p style=\"text-align: center;\"><b>Meal 5 <\/b><span style=\"font-weight: 400;\">&#8211; Smoothie<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4 medium-sized bananas, 1 cup unsweetened almond milk, 1 1\/2\u00a0 cups unsweetened coconut milk, 1 scoop plant protein powder, 1 tbsp turmeric powder<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 653. Fats: 13 g. Proteins: 30 g. Carbs: 117 g.<\/span><\/i><\/p>\n<p style=\"text-align: center;\"><b>Meal 6 <\/b><span style=\"font-weight: 400;\">&#8211; Snack<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 vegan cookie and 1 cup watermelon<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 406. Fats: 8 g. Proteins: 17 g. Carbs: 68 g.<\/span><\/i><\/p>\n<p><b><i>Total intake for the day: <\/i><\/b><i><span style=\"font-weight: 400;\">Calories: 4,010. Fats: 111 g. Proteins: 151 g. Carbs: 607g.<\/span><\/i><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/how-many-calories-in-a-banana\/\"><i>How Many Calories in a Banana? And the Secret to Losing Weight With Bananas<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"If_I_Eat_4000_Calories_a_Day_How_Much_Weight_Will_I_Gain\"><\/span><b>If I Eat 4,000 Calories a Day, How Much Weight Will I Gain?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are looking to add a couple of pounds, healthy and gradual weight gain allows you to add 1 to 2 pounds per week. As previously stated, this can easily be achieved through an increase of 300 to 500 calories to your everyday caloric intake (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/how-to-gain-weight\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you look at your normal calorie intake and realize that adding 300 &#8211; 500 calories a day does not level out to 4,000 calories a day, this means that you will be eating too much.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While this may initially sound like a good idea, it may quickly turn into one of your biggest regrets. Excessive calorie consumption is not good for your health and has many risks (<\/span><a href=\"https:\/\/www.healthline.com\/health-news\/heres-what-mark-zuckerbergs-4000-calories-a-day-diet-can-do-to-your-body\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating too much can lead to excess weight gain, which can further lead to obesity. Obesity has been linked to an increased risk of high blood pressure, type 2 diabetes, coronary heart disease, stroke, gallbladder disease, osteoarthritis, sleep apnea, and breathing problems (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/effects\/index.html\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you insist on a 4,000-calorie-a-day weight gain plan, then we must advise you to combine these meal plans for weight gain with a workout plan that supports muscle growth. This combination will allow you to eat as much as you want and keep your body from storing all these extra calories as fat in the body. Yes, you will gain weight, but it will be from muscle rather than fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Depending on your gender, hormonal makeup, genetics, and the intensity of your strength training\/weightlifting workout (and some cardio), the 4,000-calorie-a-day bulking meal plan in combination with working out could lead to you gaining approximately 2.5 pounds of muscle per month (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/412572-how-much-muscle-weight-can-you-gain-in-a-month\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It should be noted that a 4,000-calorie-a-day plan for muscle growth will yield different results for everyone, and this is just an estimate.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Burn_4000_Calories_a_Day\"><\/span><b>How Can I Burn 4,000 Calories a Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Unless you are among the athletes whose rigorous training burns a massive amount of calories, you cannot burn 4,000 calories a day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most women burn 1,600 to 2,000 calories a day and most men burn 2,000 to 3,000 calories per day, depending on factors such as age and activity level. To burn 1 pound of fat, you need to burn approximately 3,500 calories extra over the course of several days to one week (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calories\/art-20048065\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/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_it_OK_to_eat_4000_calories_a_day\"><\/span><strong>Is it OK to eat 4,000 calories a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, it is not. Unless you are an athlete whose rigorous training session demands eating this much, there is no need to consume this many calories in a day.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_I_lose_weight_if_I_eat_4000_calories_a_day\"><\/span><strong>Will I lose weight if I eat 4,000 calories a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, you won\u2019t. 4,000 calories is almost double what the average person should consume in a day. Instead of losing weight, you will end up gaining an excessive amount of weight, which can be life-threatening<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_4000_Calories_a_lot_for_a_cheat_day\"><\/span><strong>Is 4,000 Calories a lot for a cheat day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it is. The goal of a cheat day is to indulge a little &#8211; not to go completely overboard.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to <\/span><i><span style=\"font-weight: 400;\">The Telegraph<\/span><\/i><span style=\"font-weight: 400;\">, while there are no specific guidelines for how many calories you can eat on a cheat day, it is advisable not to eat more than 150 percent of your regular calorie intake\/limit (<\/span><a href=\"https:\/\/www.telegraph.co.uk\/health-fitness\/nutrition\/diet\/cheat-day-benefits-how-many-calories-eat-weight-loss-2022\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Only a person who consumes 2,750 kcal normally can eat 4,000 calories on a cheat day without surpassing the 150% mark.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_much_exercise_is_4000_calories\"><\/span><strong>How much exercise is 4,000 calories?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There is no one exercise that can help you burn 4,000 calories in a single session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, unless you intend to spend most of your day working out, it is an impossibility for the average working person with a relatively normal schedule &#8211; you are incredibly unlikely to burn 4,000 calories in a day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As stated above, only people in specific fields generally have the time and space to work out enough to burn this much energy in a single day.<\/span><\/p>\n\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;\">A 4,000-calorie-a-day diet is not for everyone. This type of eating plan is best left to bodybuilders and athletes who truly need this many calories due to their high-intensity <a href=\"https:\/\/betterme.world\/articles\/2-day-workout-routine\/\">workout routines<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For anyone who is looking to gain weight or muscle, it is recommended that you speak to a doctor or dietitian. They can help you determine how many calories you can safely consume to help you achieve your goals without placing your health at risk.<\/span><\/p>\n<p><span 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=4000_calories_a_day&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=4000_calories_a_day\" 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","protected":false},"excerpt":{"rendered":"<p>Have you ever wondered what 4,000 calories a day would look like? Or better yet, have you ever considered what eating 4,000 calories a day would do to your body? For many people, this may seem like an impossible task. However, you would be surprised to learn that some people live most of their lives [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":72888,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,172],"tags":[],"coauthors":[109,87],"class_list":["post-9669","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-meal-plans"],"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>4000 Calories A Day: Getting Through The Bulking Phase Like A Boss - BetterMe<\/title>\n<meta name=\"description\" content=\"What does a \u2605 4000 CALORIES A DAY \u27a4 diet look like? Check out a sample menu and find out how this meal plan will affect your body. Will you gain muscle or weight?\" \/>\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\/4000-calories-a-day\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4000 Calories A Day: Getting Through The Bulking Phase Like A Boss\" \/>\n<meta property=\"og:description\" content=\"What does a \u2605 4000 CALORIES A DAY \u27a4 diet look like? Check out a sample menu and find out how this meal plan will affect your body. Will you gain muscle or weight?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/\" \/>\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:modified_time\" content=\"2025-05-15T21:01:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/09\/4000-Calories-A-Day_-Getting-Through-The-Bulking-Phase-Like-A-Boss-1-1024x640.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=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\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=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/6421735172242d805c64ed4784bdf652\"},\"headline\":\"4000 Calories A Day: Getting Through The Bulking Phase Like A Boss\",\"dateModified\":\"2025-05-15T21:01:12+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/\"},\"wordCount\":2525,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/4000-Calories-A-Day_-Getting-Through-The-Bulking-Phase-Like-A-Boss-1.png\",\"articleSection\":[\"Diets\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Have you ever wondered what 4,000 calories a day would look like? Or better yet, have you ever considered what eating 4,000 calories a day would do to your body? For many people, this may seem like an impossible task. However, you would be surprised to learn that some people live most of their lives on a 4,000-calorie-a-day meal plan.<\/span>\\r\\n\\r\\n<span 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=4000_calories_a_day\\\\&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<h2 style=\\\"text-align: center;\\\"><b>Do You Need to Consume 4,000 Calories a Day?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">No, you don\u2019t. 4,000 calories a day is too much for the average person to consume. So, how many calories does the average person need in a day?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Your average daily calorie needs are determined by a variety of factors, including your age, gender, height, and level of daily physical activity. However, it is estimated that the average woman requires 1,600 to 2,000 calories a day to maintain their weight while the average man requires 2,000 to 3,000 calories a day as a norm (<\/span><a href=\\\"https:\/\/health.gov\/our-work\/food-nutrition\/2015-2020-dietary-guidelines\/guidelines\/appendix-2\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Anyone who is looking to lose weight would need to reduce their energy intake by 500 to 1,000 calories a day, with the minimum number of calories to stay healthy being 1,200 calories for women and 1,50 ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/\",\"url\":\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/\",\"name\":\"4000 Calories A Day: Getting Through The Bulking Phase Like A Boss - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/4000-Calories-A-Day_-Getting-Through-The-Bulking-Phase-Like-A-Boss-1.png\",\"dateModified\":\"2025-05-15T21:01:12+00:00\",\"description\":\"What does a \u2605 4000 CALORIES A DAY \u27a4 diet look like? 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Kamau\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"caption\":\"\u0421. Kamau\"},\"description\":\"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. 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Will you gain muscle or weight?","og_url":"https:\/\/betterme.world\/articles\/4000-calories-a-day\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-05-15T21:01:12+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/09\/4000-Calories-A-Day_-Getting-Through-The-Bulking-Phase-Like-A-Boss-1-1024x640.png","type":"image\/png"}],"author":"\u0421. Kamau, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau, Kristen Fleming, RD","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/4000-calories-a-day\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/6421735172242d805c64ed4784bdf652"},"headline":"4000 Calories A Day: Getting Through The Bulking Phase Like A Boss","dateModified":"2025-05-15T21:01:12+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/4000-calories-a-day\/"},"wordCount":2525,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/4000-Calories-A-Day_-Getting-Through-The-Bulking-Phase-Like-A-Boss-1.png","articleSection":["Diets","Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Have you ever wondered what 4,000 calories a day would look like? Or better yet, have you ever considered what eating 4,000 calories a day would do to your body? For many people, this may seem like an impossible task. However, you would be surprised to learn that some people live most of their lives on a 4,000-calorie-a-day meal plan.<\/span>\r\n\r\n<span 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=4000_calories_a_day\\&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<h2 style=\"text-align: center;\"><b>Do You Need to Consume 4,000 Calories a Day?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">No, you don\u2019t. 4,000 calories a day is too much for the average person to consume. So, how many calories does the average person need in a day?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Your average daily calorie needs are determined by a variety of factors, including your age, gender, height, and level of daily physical activity. However, it is estimated that the average woman requires 1,600 to 2,000 calories a day to maintain their weight while the average man requires 2,000 to 3,000 calories a day as a norm (<\/span><a href=\"https:\/\/health.gov\/our-work\/food-nutrition\/2015-2020-dietary-guidelines\/guidelines\/appendix-2\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Anyone who is looking to lose weight would need to reduce their energy intake by 500 to 1,000 calories a day, with the minimum number of calories to stay healthy being 1,200 calories for women and 1,50 ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/4000-calories-a-day\/","url":"https:\/\/betterme.world\/articles\/4000-calories-a-day\/","name":"4000 Calories A Day: Getting Through The Bulking Phase Like A Boss - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/4000-calories-a-day\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/4000-Calories-A-Day_-Getting-Through-The-Bulking-Phase-Like-A-Boss-1.png","dateModified":"2025-05-15T21:01:12+00:00","description":"What does a \u2605 4000 CALORIES A DAY \u27a4 diet look like? 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