3000-calorie weight-gain diet, 120 lb male (50/15/35)

by mcmireLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)30003000
Carbohydrates (g)375375
Protein (g)113113
Total Fat (g)117117
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)1.6
Omega-6 Fatty Acids (g)3.7
Total Fiber (g)30
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
Vitamin A (IU)300010000
Vitamin B6 (mg)1.3100
Vitamin B12 (ug)2.43000
Vitamin C (mg)902000
Vitamin D (IU)6004000
Vitamin E (IU)201000
Vitamin K (ug)120120
Thiamin (mg)1.2
Riboflavin (mg)1.3200
Niacin (mg)1635
Folate (ug)4001000
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)5503500
Calcium (g)12.5
Chloride (g)2.33.6
Chromium (ug)3535
Copper (mg)0.910
Iodine (ug)1501100
Iron (mg)845
Magnesium (mg)400800
Manganese (mg)2.311
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)3.55.25
Selenium (ug)55400
Sodium (g)1.52.3
Sulfur (g)23
Zinc (mg)1140
Compare to:

Based on the U.S. government's DRI standards.

You can read all sorts of recommendations for how much protein to consume (generally 0.5 to 1 gram per pound of body weight). I am really skinny so I need all the protein I can get, and anyway it's only 15% of my total calories - I feel like this is a good middle ground.

Total fiber min value is taken from here (38 g not 28 g as in the DRI profile).

The DRI sets no guidelines regarding sulfur intake, because it is always present in adequate amounts in an ordinary diet. The listed amount is Rob's recommendation.

The DRI sets no upper limit on magnesium intake, but sets an upper limit of 350mg for magnesium intake from supplements. I've set the max to twice the DRI.

The DRI also does not set an upper limit on omega-3 and omega-6, but sources agree that Americans' typical diet contains an excessive amount of omega-6 due to oils. They do not agree what that max is but anything above 5g of omega-3 is pretty ridiculous. This site recommends a 2.3:1 ratio of omega-3 to omega-6. They also recommend you should look for foods which are high in EPA and DHA, not just ALA (the body can synthesize EPA and DHA from ALA but it is a slow process). (source)

The DRI does not set an upper limit for vitamin K, thiamin, riboflavin, vitamin B12, pantothenic acid, or biotin. Vitamin A, D, E, and K are fat-soluble which means that excess amounts will not get flushed out of the bloodstream but will be stored in fat, so you should take care not to exceed these. I have set the max limit for vit K to the same as the min so that if it is exceeded you'll notice it.

The DRI does not set an upper limit on potassium, but overdosing on potassium is not a good thing, so caution should be taken. (source) I've set the max to 1.5x the recommended amount.

The DRI doesn't set an upper limit for chromium. I've set the max to the same as the min so this will get noticed.

We don't really need to worry about sulfur since protein (cysteine and methionine) contain sulfur. Same probably for chloride.

Biotin is not tracked by the USDA, but it can be obtained from peanuts, almonds, eggs, and oats.