How Do I Consume 3,000 Calories A Day While Working A 9-5 Desk Job? I Am 5’10” And 145 Pounds

Akash Sehrawat

2 min read | Jan 3, 2019



Unless you are super active throughout your day (like clocking more than 10,000 steps a day) and also doing some moderate cardio for about 75–90 min a week or HIIT for about 40–50 min a week in addition to your weight training routine, consuming 3,000 calories will cause you to gain more fat than muscle!


I made the same mistake over and over again. So many experts, I won’t name them, but they are well-known in the muscle-gaining business and suggest consuming a lot of calories when trying to gain weight.


Even old schoolers like John Mc Callum or Perry Radar suggest consuming many calories. Still, most people will end up gaining tons of fat (along with muscle, of course), which they have a tough time losing and, in the long run, end up losing more muscle in the process!


Based on your body weight, I estimate your TDEE to be around 2000–2100.


Related Article: TDEE Definition: Total Daily Energy Expenditure


Eating 2500 is good enough!


If you want to cycle your calories, you can eat 2700 one day and 2300 the other, but overall your average should come to 2500.


Even 2500 is a lot of calories, and you need to ensure you are working super hard in the gym; otherwise, you will gain more fat than muscle.


If it’s hard to consume multiple meals when at work, why don’t you have a heavy breakfast comprising about 1000 calories made of whole eggs, 2 tablespoons of ghee or coconut oil with a few slices of whole wheat bread and some milk?


You can carry some snacks like fruits, nuts, and a protein bar which can give you about 400–500 calories.


One plus point of just having a snack instead of a proper lunch is that you may not feel sleepy and can better concentrate on your work instead. 🙂


Dinner, again, can be a feast in the form of post-workout meals since you work out in the evening.


You can either have a protein smoothie: Whey+milk+coconut oil+avocado+banana+blueberries etc. I routinely have this shake, and it’s about 1000 calories. Or you can have grilled meat with either brown rice/mashed potatoes and a big bowl of salad.


Drink milk before bed if you are unable to satisfy your calorie requirements.


Pro Tip: Counting calories is great. But sometimes you need to listen to your body. Just because you think you must ingest a certain number of calories does not mean you have to.


Let your appetite dictate how much you should eat at times.


I hope this helps! 🙂

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About Akash Sehrawat

Akash is a creator of 25+ programs and certificate courses in which more than 200,000 students have enrolled both on Udemy and Fabulous Body's native platform. Akash is also an author of three books that can be found on Amazon. His answers on Quora have gathered more than 12 million views in less than a year.


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