For someone your age despite your light weight doing a lot of exercise no I don't regard 3,000 cals as a lot! I use a power meter to (very accurately) estimate my cycling burns which I need to add to my approximately 2,500 cal a day allowance for a non-exercise day. Thirty mile ride for me is typically over 1,000 net cals. 3,000 calories a day may sound like a lot, but it’s important to consider your individual energy needs and goals when determining the appropriate calorie intake for you. Regardless of whether you’re trying to gain weight, lose weight, or maintain your current weight, it’s essential to focus on the consumption of nutrient-dense foods and If you eat more calories than you burn, you gain weight. And if you eat fewer calories and burn more calories through physical activity, you lose weight. In the past, research found about 3,500 calories of energy equaled about 1 pound (0.45 kilogram) of fat. So researchers thought burning or cutting 500 calories a day led to losing 1 pound a week. Is burning 3000 calories a day a lot? But to benefit, the study suggests, we most likely have to exercise a lot – burning at least 3,000 calories a week. In the study, that meant working out six days a week for up to an hour, or around 300 minutes a week. 3800 is a lot. But, I track calories pretty closely - drinks, cooking oil, all that included. If I didn't do that, and didn't make very conscious decisions and lower-calorie substitutions, it would be very easy for me to eat 3000 in a day. #burncalories #fitnessmotivation #gymmotivation #cardio #hybridathlete #hybridtraining #aesthetic #shredded #fitness #burnfat #loseweight TAG5S. 2000 kcal/d actually used to be a pretty common TDEE for women back when people walked more and families only had 1 car. Now that everybody’s sedentary, driving everywhere and sitting on their butt all night watching Netflix, ~1700-1800’s more typical. 438. "An average of 1,400 calories in your typical school lunch may very well indeed translate into over 3,000 calories a day." That HEAVILY depends. Disturbingly enough, there are a LOT of kids whose only meals are coming from the schools. Dinner: curry with 1/2 can coconut milk and meat and veggies. Shake: 1/4 can coconut milk, olive oil, protein, nut butters, berries/fruit, spinach. Commit to a minimum of two fat-filled shakes a day. I'm leaning out at the moment and would kill for 2500 calories on my off, hungry days. For example, a 350-pound man burns 4550 calories daily without performing any exercise at all. A 200-pound woman burns 2200 calories daily. Depending on your weight and gender, you may only need to add enough activities to burn between 500 and 3,000 calories to reach your goal of burning a total of 5,000 calories per day. When the gains stop, add 10% to your calories (about 300 for you.) Keep up the good work. It is sufficient if you burn less than 3000 cals per day, and insufficient if you burn more. Try and find out. If you’re trying to gain weight, it’ll be a lot easier to do if you cut back on the cardio.

is 3000 calories a day a lot