How to Follow a 4000 Calorie Diet
Discover how to follow a 4000 calorie diet for bulking. Meal planning, menu examples, and practical tips. Track your calories with Voical.
Calorie calculation examples by profile
Active man, 25 years old, 187 lbs
Very active man, 25 years old, 187 lbs
Male athlete, 25 years old, 198 lbs
Male powerlifter, 30 years old, 220 lbs
Who is the 4000 calorie diet for?
A 4000 calorie per day diet is intended for tall individuals, very active people, or those practicing intense strength sports. This caloric level suits men over 187 lbs with intensive training 5-6 times per week, strength athletes like powerlifters or strongmen, and ectomorphs trying to gain weight. It's not suitable for most gym-goers.
How to reach 4000 calories per day
Reaching 4000 kcal requires a precise strategy. Spread your calories over 5-6 meals rather than 3 large meals. Prioritize calorie-dense foods: peanut butter, oats, olive oil, dried fruits, fatty meats. Add caloric shakes (milk, protein, banana, peanut butter) to fill calories that are hard to reach through food alone.
Macronutrient distribution
For 4000 kcal when bulking: protein 2g/kg about 180g (720 kcal), fats 1g/kg about 90g (810 kcal), carbs for the rest about 620g (2480 kcal). Carbohydrates should make up most of your intake to support training and recovery.
The importance of meal prep
Without preparation, reaching 4000 kcal healthily is very difficult. Prepare your meals in advance: batch cook on Sundays, prepare portions of rice, chicken, and vegetables. Always have caloric snacks on hand. Voical helps you track your progress toward this ambitious goal.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Following a 4000 Calorie Diet
A 4000 calorie per day diet is an ambitious goal reserved for individuals with exceptional energy needs. This guide helps you achieve this goal in a structured and healthy way.
Who is this diet suited for?
This caloric level suits a specific profile:
- Men over 187 lbs with intense physical activity
- Strength athletes (powerlifting, strongman, rugby)
- Extreme ectomorphs who struggle to gain weight
- Physical laborers combined with training
Sample Day Organization
Breakfast (800 kcal): 100g oats, 300ml whole milk, 1 banana, 2 eggs, 30g peanut butter
Morning snack (400 kcal): Protein shake with milk, peanut butter
Lunch (900 kcal): 200g rice, 200g chicken, vegetables, olive oil
Afternoon snack (400 kcal): 50g dried fruits, Greek yogurt
Dinner (900 kcal): 200g pasta, 150g ground beef, tomato sauce, cheese
Evening snack (600 kcal): Cottage cheese, honey, almonds
Mistakes to Avoid
- Eating anything: Quality matters, avoid junk food even to hit calories
- Skipping meals: Impossible to make up 800 kcal in one meal
- Neglecting protein: Maintain 1.8-2.2g/kg even with high calories
- No tracking: At this level, tracking is essential
Why Voical Can Help You
With 5-6 meals per day, tracking can become tedious. Voical lets you track each meal in 15 seconds, monitor your macros, and ensure you’re actually reaching your daily 4000 kcal.