3500 Calorie Meal Plan
Detailed 3500 calorie meal plan. For athletes and serious bulking. Track your calories with Voical.
Calorie calculation examples by profile
Active man, 25 years old, 165 lbs
Very active man, 25 years old, 176 lbs
Male athlete, 25 years old, 187 lbs
Very active man, 25 years old, 198 lbs
Who needs 3500 calories per day?
A 3500 calorie intake suits men on a serious bulk, high-level endurance athletes, intense physical laborers, or larger individuals. It's also the maintenance level for some very active men weighing 187-220 lbs. This calorie level represents a serious commitment to gaining mass.
3500 calories: an intensive bulking level
For most men, 3500 kcal represents a substantial surplus of 500-1000 kcal. This level is suited for more aggressive bulking or high metabolic needs. Expect faster weight gain, inevitably including some fat.
Macronutrient distribution
At 3500 kcal, aim for: 200-230g protein (23-26%), 400-450g carbohydrates (46-51%), and 95-115g fat (24-30%). High protein (1.8-2.2g/kg) maximizes protein synthesis during the calorie surplus.
How to reach 3500 calories
3500 kcal represents a substantial food volume. Opt for 5-6 meals: breakfast (700-800 kcal), morning snack (400 kcal), lunch (800-900 kcal), afternoon snack (400-500 kcal), dinner (800-900 kcal), and evening snack if needed (300-400 kcal).
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to a 3500 Calorie Diet
A 3500 calorie daily intake is a high calorie level, reserved for serious bulking, endurance athletes, or those with significant metabolic needs. This guide helps you structure this ambitious intake.
Who Is This Calorie Level For?
3500 kcal/day typically suits:
- Men weighing 165-198 lbs on an aggressive bulk
- High-level endurance athletes (cyclists, triathletes)
- Manual laborers with very intense physical expenditure
- Very tall men (6’3”+) or very active men maintaining weight
A Substantial Surplus Level
For most men:
- Active 154 lbs: surplus of about 800-1000 kcal
- Very active 176 lbs: surplus of about 400-600 kcal
- Athlete 198 lbs: close to maintenance or slight surplus
Sample Daily Distribution
Sample 3500 kcal Menu
Breakfast (750 kcal)
- 120g oats with whole milk
- 3 scrambled whole eggs
- 1 banana
- 20g peanut butter
Morning snack (400 kcal)
- 40g almonds
- 1 apple
- 200g Greek yogurt
Lunch (850 kcal)
- 250g cooked rice
- 200g chicken breast
- Green vegetables
- 1.5 tablespoons olive oil
- Half an avocado
Post-workout snack (500 kcal)
- 50g whey protein
- 80g oats
- 1 banana
- 20g honey
Dinner (800 kcal)
- 250g cooked pasta
- 180g salmon or lean beef
- Mixed salad
- 1.5 tablespoons olive oil
Evening snack (200 kcal optional)
- 200g Greek yogurt
- 20g cashews
Recommended Macros for Intensive Bulking
At 3500 kcal when bulking:
- Protein: 200-230g (ensures maximum protein synthesis)
- Carbohydrates: 400-450g (energy for intense training)
- Fats: 95-115g (optimal hormone production)
Tips for Reaching 3500 Calories
- Eat upon waking: Don’t skip breakfast
- Calorie-rich shakes: Add oats, peanut butter to shakes
- Dense foods: Prioritize nuts, avocado, healthy oils
- Eat by schedule: Don’t depend on your appetite
- Meal prep: Essential at this level
Watch for Risks
At 3500 kcal, monitor:
- Excessive fat gain: reduce to 3000-3200 if needed
- Food quality: avoid filling up with junk food
- Your digestion: split meals if you experience bloating
Why Voical Can Help You
Reaching exactly 3500 kcal every day is a challenge that requires precision and consistency. Voical lets you easily track your meals and ensure you’re hitting your ambitious target.