How to eat 5000 calories a day?

In this article, we are going to answer how to eat 5000 calories a day, why would you eat 5000 calories a day, what happens if you eat 5000 calories per day, and how many calories should a normal person eat. 

How to eat 5000 calories a day?

To eat 5,000 calories per day you need to have several meals per day. 

Eating 5,000 calories per day is not easy to eat. Diets that are that high in calories are normally for weight gain, bulking, and gaining muscle mass. 

Your diet should consist of 15 to 20% protein, 20 to 25% of fats, and 60 to 65% of carbohydrates. A 5,000-calorie meal plan should include:

Carbohydrates

They should come from whole-grain sources because simple carbohydrates can do you more harm. Sugar is known as white poison and when you eat most of your carbohydrates from added sugar, you will gain more fat instead of muscle.

Fats

They are a very important part of our body and healthy fats are essential for an optimal hormonal balance. Fat is consumed in the form of saturated, unsaturated, and trans fats. 

Saturated Fats 

Saturated fats usually come from animal sources and are responsible for testosterone production in men. Men should consume about 30 grams of saturated fats per day and women 20 grams of saturated fats per day. 

Unsaturated Fats

They are divided into polyunsaturated fats and monounsaturated fats. They come from vegetable sources such as avocado, nuts, olives, and oily fish. They both should be the major source of fats in your 5,000-calorie diet. 

Trans fats

Are the fats that do more harm and should be consumed as less as possible. They are usually found in processed products. 

Proteins

It Is very important to consume enough protein from lean sources to build up muscle mass instead of gaining fat when eating 5,000 calories per day. Lean meats include fish, poultry, turkey, and red meat. You can also add some vegetable protein.

An example of one day of 5,000 calorie intake might look like this

Breakfast1,090 calories6 whole eggs1 cup of 4% milkfat cottage cheese1 oz of nuts1 cup of fruit8 oz of orange juice
Protein shake1,010 calories1 ½ cup of whole milk1 tbsps peanut butter (no added sugar)1 cup of oats1 scoop whey protein
Lunch700 calories8 oz whole milk greek yogurt½ cup of granola1 serving 70% dark chocolate
Dinner1,220 calories2 cups whole grain pasta2/4 cups tomato sauce2 tbsp avocado2 pieces of chicken breast
Protein shake 21,010 calories1 ½ cup of whole milk1 tbsps peanut butter (no added sugar)1 cup of oats1 scoop whey protein

What happens if you eat 5000 calories per day?

If you eat 5,000 calories per day you will gain about half a pound per day weight. 5,000-calorie diets are specifically for athletes or for people that are looking specifically to gain weight such as bodybuilders or athletes that burn too many calories. 

Diets that are higher in calories than normal need to be made by a nutritionist and need to be medically supervised because they can have serious health side effects if not done right. 

5,000 calories need to follow a certain distribution of macronutrients, 15 to 20% of protein, 20 to 25% of fats, and 60 to 65% of carbohydrates. Calories should come from healthy and whole food and not from junk and fast food. 

How many calories should a normal person eat?

Caloric need depends on each person’s age, sex, metabolism, and level of physical activity among other things to consider such as disease or medication. Calories are the measure of how much energy food or drink contains, the calories you need are considered the energy that your body needs to keep basic functions going. 

According to the Institute of Medicine, calories needed by age, gender, and activity level without taking into account anything else should be as follows in the next table. 

GenderAgeSedentaryModerately ActiveActive
Female19-3031-5051+2,0001,8001,6002,2002,0001,8002,4002,2002,000
Male19-3031-5051+2,4002,2002,0002,7002,5002,3003,0003,0002,800

If you need more information about how many calories a normal healthy person should eat, follow this link

Conclusion

In this article, we are going to answer how to eat 5000 calories a day, why would you eat 5000 calories a day, what happens if you eat 5000 calories per day, and how many calories should a normal person eat. 

Citation

​​https://healthfully.com/weight-gain-from-5000-calories-7568258.html

https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines/previous-dietary-guidlines/2015

What was missing from this post which could have made it better?

Leave a Comment