[psb217]

The best way to hit 3000 is cycling. A reasonably fit (70kg-100kg) cyclist should burn 600-800 cal/hr riding at a moderate pace, so 3000 is a 4-5hr ride. It wouldn't be unusual for an enthusiastic amateur cyclist to hit that 1-2x/week.

[ndsipa_pomu]

However, if you assume that 2000 calories is pretty much maintenance and you'll burn that anyway, then you only need somewhere around an hour and a half or two hours cycling. Also if you can replace a medium commute with cycling, then it's not that difficult to hit that target just through active travel. (I used to regularly cycle commute approx 37kms each way and I could easily hit 1000 calories on just one of the journeys).

[psb217]

Yeah. It's easy to get over 3000 total daily calories if you have, eg, an hour of cycle commute per day and then add some purposeful gym or running on top.

[burnt-resistor]

Could do it far more biomechanically efficient on an elliptical, but overdoing cardio risks less type IIb (wiry appearance) and hypertrophic cardiomyopathy.

Or incorporate more strength training that increases type IIb adaptations and greater BMR.