3300 Calorie Meal Plan

for Muscle Building and Weight Gain

Here's a 7-day sample week with three meals and a snack a day, averaging 3,229 Calories. Build your own day below, or jump to the full week.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 3300 Calorie Meal Plan

This 3300 Calorie Meal Plan gives you three meals and a snack a day for seven days. It averages 3,229 Calories, with 229g protein, 121g fat and 338g carbs (including 64g of fiber). Protein is high for a general plan, at 28% of Calories.

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Is 3300 Calories Right for You?

How many Calories you need depends on your age, sex, size and how active you are. Here's what 3,300 Calories a day would mean for four example people, using the same Mifflin-St Jeor estimate as our Calorie calculator.

Example personMaintenance CaloriesAt 3,300 Calories a day
Woman, 35, 5'5", 150 lb, desk job1,650About 1,650 Calories over maintenance, or roughly 3.3 lb gained a week. That's faster than most people want to gain.
Same woman, works out 3 to 4 times a week1,890About 1,410 Calories over maintenance, or roughly 2.8 lb gained a week. That's faster than most people want to gain.
Man, 35, 5'10", 180 lb, desk job2,110About 1,190 Calories over maintenance, or roughly 2.4 lb gained a week. That's faster than most people want to gain.
Same man, works out 3 to 4 times a week2,420About 880 Calories over maintenance, or roughly 1.8 lb gained a week. That's faster than most people want to gain.

These are estimates, and everyone's different. Treat them as a starting point, and adjust based on how your weight changes over a few weeks.

Want a little less or more? See the 3200 Calorie Meal Plan or the 3400 Calorie Meal Plan.

Browse Other 3300 Calorie Diet Plans