Nutritional Calculations : How to Calculate Nutritional Values

Simple math: how to calculate the rate of protein, fat and carbohydrates?

In 2020, the issue of health is especially important. Good immunity is the key to success. This issue can be solved not only by taking dietary supplements, but also by competently calculating calories and norms for the use of proteins, fats and carbohydrates. We explain how to count them to stay slim and healthy.

Simple math: how to calculate the rate of protein, fat and carbohydrates?

Fast food for losing weight. What to eat at McDonald's for those on a diet

Among the high-calorie burgers there are also safe for the figure.

There is no energy without carbohydrates

Norms of consumption carbohydrates for any person should account for about half of the total calories. It is carbohydrates that are the main resource for replenishing energy. Accordingly, the remaining 50% is distributed between proteins and fats.

Athletes sometimes require more protein and carbohydrates than a person whose physical activity is not so high. It is about 1.5 - 2.5 g per kilogram of weight. Athletes also tend to require more protein, especially when it comes to iron training and muscle gain. Fats will not harm here either.

But for sedentary office workers or those who work from home, excess fat leads to weight gain. And primarily in the abdomen.

Simple math: how to calculate the rate of protein, fat and carbohydrates?

Photo: istockphoto.com

Restriction the amount of carbohydrates is the key to losing weight

As a rule, the less carbohydrates a person consumes, the faster they lose weight. But we are talking here rather about rapid weight loss. And the situation must be considered as a complex in order to use this method constantly, and not for a short period of time. And here it is necessary to divide carbohydrates into useful and harmful.

Vegetables and whole grains are useful and necessary for a person to keep themselves in shape. They help improve digestion and therefore help with weight loss.

Simple math: how to calculate the rate of protein, fat and carbohydrates?

How to eat less sugar and how to replace sweets?

We will tell you why you are so hungry for sweets and what to eat so as not to succumb to temptations.

For men, the carbohydrate rate varies from 165 to 185 g per day, depending on weight, if we are talking about losing weight. Accordingly, for more weight, more carbohydrates are needed. To maintain a figure, these norms are already at the level of 250 g. For women who are losing weight, the norms are around 150 g, and for those who are already in shape and do not want to lose it - closer to 200 g.

Simple math: how to calculate the rate of protein, fat and carbohydrates?

Photo: istockphoto.com

Don't forget about protein

Athletes consume about 1, 3-1.8 g of protein per day per 1 kg of body weight. There are many theories that proteins are the main cause of muscle growth in people with high levels of physical activity. This is a correct judgment, but without the correct use of carbohydrates and amino acids, a set of muscle masspissing will not be as effective.

Simple math: how to calculate the rate of protein, fat and carbohydrates?

Muscle Dessert: 5 Sweet Protein Recipes That Won't Harm Your Shape

Simple and affordable ingredients help you stay toned. Sugar-free.

For protein lovers, we have good news. Unlike fats and carbohydrates, their excessive consumption does not lead to the deposition of fat reserves. More precisely, it leads to a much lesser extent - so that it is hardly noticeable. For men, 155-185 grams of protein per day may be the norm, depending on weight. For women - 120-170 g per day. Interestingly, you need more protein to lose weight than just maintain weight.

Simple math: how to calculate the rate of protein, fat and carbohydrates?

Photo: istockphoto.com

Fats are good!

The word fat itself is associated with being overweight. However, it is a mistake to think that by eliminating them from the diet, you will quickly and successfully lose weight and be a healthy person. In fact, fats are a key component of nutrition; without them, normal metabolism is out of the question. And here it is important to understand that the main sources should be vegetable fats, not animal fats.

If a man has a goal of losing weight, his daily fat intake should not exceed 40 g. And if he plans to build muscle, the rate doubles. For women, proportions range from 30 to 60-70 grams per day for weight loss and muscle gain, respectively.

Simple math: how to calculate the rate of protein, fat and carbohydrates?

Photo: istockphoto .com

Playing with calories

Now that we roughly understand how much protein, fat and carbohydrates we need per day and for what, we can play with the total number of calories ... In order to lose weight and stabilize shape, the daily calorie intake must be reduced by 15-20%. But for a set of muscle mass, on the contrary, increase by the same 20%.

Simple math: how to calculate the rate of protein, fat and carbohydrates?

BJU for dummies: why count calories

What diet to try now to burn fat as quickly as possible?

Of course, you should always make adjustments for a person's age, daily physical activity and even bone size in men, for example. Men with large bones should not indulge in carbohydrates. But women with a fast metabolism will not be particularly affected. There is no universal recipe, but possession of such knowledge will help you choose your own path to form a healthy body.

How To Set Your Macros (Protein, Fat, Carbs)

Previous Post Summer salvation: drinks that really quench your thirst in the heat
Next Post Mushrooms promote health and muscle protein. The main thing is not to be mistaken with the choice