This paper develops a 3D homogenization based continuum damage mechanics (HCDM) model for fiber reinforced composites undergoing micromechanical damage under monotonic and cyclic loading. Micromechanical damage in a representative volume element (RVE) of the material occurs by fiber-matrix interfacial debonding, which is incorporated in the model through a hysteretic bilinear cohesive zone model. The proposed model expresses a damage evolution surface in the strain space in the principal damage coordinate system or PDCS. PDCS enables the model to account for the effect of non-proportional load history. The loading/unloading criterion during cyclic loading is based on the scalar product of the strain increment and the normal to the damage surface in strain space. The material constitutive law involves a fourth order orthotropic tensor with stiffness characterized as a macroscopic internal variable. Three dimensional damage in composites is accounted for through functional forms of the fourth order damage tensor in terms of components of macroscopic strain and elastic stiffness tensors. The HCDM model parameters are calibrated from homogenization of micromechanical solutions of the RVE for a few representative strain histories. The proposed model is validated by comparing results of the HCDM model with pure micromechanical analysis results followed by homogenization. Finally, the potential of HCDM model as a design tool is demonstrated through macro-micro analysis of monotonic and cyclic damage progression in composite structures.