3200 Calorie Diet

Choosing a high-calorie diet plan may be a good choice if you’re an athlete or are physically active on a daily basis. Also, it’s common for bodybuilders and amateur weightlifters to consume 3,200 or more calories per day in order to increase their muscle mass. The key to a 3,200 calorie diet plan is to consume the right foods and avoid the unhealthy choices – that’s the only way to minimize the chance of putting on unwanted fat.

The Facts

A 3,200 calorie per day diet plan is ideal for athletes who need the additional calories to help compensate for the calories burned during training and competition. The key to avoiding unwanted weight gain is to focus on foods that are nutritionally-dense rather than those that are full of empty calories, such as soda and foods loaded with sugar. The Dietary Guidelines for Americans recommends a 3,200 calorie diet to only young adult males who are very active each day 1.


The purpose of a 3,200 calorie diet plan is to supply the body with additional energy to help you perform at your best. The nutrition experts at Colorado State University state that nutrition is essential for optimal performance. They also point out that most of these calories should come from food sources that are rich in carbohydrates, such as potatoes, oatmeal and grains. A high-calorie diet plan can help you sustain energy levels over an extended period of time, which is crucial of any physical activity lasting longer than 60 to 90 minutes.

Types of Food

The type of food you eat plays an important role in how your body uses the extra calories you’re feeding it. The Dietary Guidelines for Americans recommends limiting the amount of sugar, salt and saturated fats in your diet 1. Instead, focus on getting the majority of your calories from vegetables, whole grains, low-fat or non-fat dairy products, fruits and lean protein sources. For example, a sample 600 calorie breakfast plan provided by CSU would include orange juice, oatmeal, banana, low-fat milk and whole wheat toast with jelly.

Meal Frequency

Rather than eating three square meals a day, you should eat between four and six meals each day on a 3,200 calorie a day diet plan. This meal plan will help to spread out the calories evenly throughout the day as well as help you to maintain high levels of energy during the day. Eating more frequently will also keep your blood sugar levels steady, so you will avoid the energy spikes followed by periods of low energy associated with binge eating. CSU recommends eating breakfast, lunch and dinner with smaller snacks in between each.


A 3,200 calorie diet plan is far-beyond the U.S. Department of Agriculture’s standard recommendation of 2,000 calories per day for the average person, as spelled out in the Dietary Guidelines for Americans 1. So, consuming this many calories may lead to weight gain for non-athletes or if you are not physically active each day. Before starting a 3,200 calorie per day diet plan, it’s best to consult your doctor, dietician or nutritionist beforehand to make sure that it’s a good choice for you.