I wonder how much it should be. How much protein, fat and carbohydrates do you need per day? Calculation of BJU. Basic diet value

It is important for any person who monitors their health to know how much protein, fat and carbohydrates they need per day in order to lose weight, maintain their weight or gain weight. muscle mass. The body requires its portion every day, and if it is not provided with energy, building material And necessary microelements, then its work is disrupted, which leads to health problems.

Correct ratio. For balanced nutrition need to be saved correct ratio proteins fats and carbohydrates. The average healthy person needs about 2000 kcal per day, according to experts. They also calculated how much protein, fat and carbohydrates a person needs per day to maintain normal life:

1. Protein, approximately half of which is of animal origin, is required for men 65-177 g/day, women 58-87 g/day. This is 25-35% of the consumption norm. Proteins are found in meat, dairy products, eggs, fish, some vegetables and fruits, cereals and legumes. Proteins are building materials for the human body, and they are not produced from carbohydrates and fats, while fats are produced in the human body from the same proteins. You can’t give up proteins even when losing weight; usually you consume a lot of proteins, because they build muscle mass, not fat.
2. According to research by nutrition specialists, men need 70-157 g/day of fat, and women 60-102 g/day. This is 25-35% of the total diet. Fats can be both animal and vegetable. Nuts, seeds, vegetable and butter. At the same time, processed fat is harmful. To lose weight, it is most often not recommended to use fried foods because they contain a lot of unhealthy fats. Fats are energy-dense, so when losing weight, people prefer to reduce their consumption by replenishing energy reserves and consuming proteins and carbohydrates. However, you cannot completely abandon them, since fats are actively involved in metabolic processes.
3. The need for carbohydrates for men and women is approximately the same - 257-586 g/day, which is approximately 25-35% of the daily energy requirement. Carbohydrates are divided into simple and complex. Simple carbohydrates found in milk, fruits and sweets, and complex ones in cereals, corn and potatoes. Carbohydrates are food for the brain and the whole nervous system. With a carbohydrate deficiency, your mood decreases, you can even walk. But if there are too many carbohydrates, then you won’t be able to lose weight.

For effective weight loss Experts offer 2 types of the most common diets. One of them limits the consumption of fats, the other - carbohydrates, but neither fats nor carbohydrates are removed from the diet at all, because in this case, along with losing weight, a person risks losing health.

Low fat diet

Proponents of this diet suggest adding no more than 25% fat, 20-25% protein and 50-55% carbohydrates to the diet. They motivate this by the fact that fats have the highest energy value and contain the most calories. This is the easiest way to lose weight. Here, carbohydrates for weight loss are included in such large quantities that a person does not feel hungry and gets enough energy. A nutritionist will tell you how many calories you need to consume in a particular case.

The number of calories for losing weight on a low-fat diet is limited depending on the person's lifestyle, but on average it is 1500 kcal per day. Considering that it is strongly recommended to combine with this type of diet physical exercise, losing weight will be effective.

Benefits of a low fat diet:

• stable weight loss;
• improvement of general metabolism;
• improvement of the cardiovascular system;
• without harm to health, mood and mental activity;
• works better than just counting calories.

Flaws:

• the result is not immediately visible;
• It is psychologically difficult to resist without noticing visible weight loss.

Low carb or green diet

For a low-carb diet, it is suggested to consume only 10-20% carbohydrates, 40-50% protein and 30-40% carbohydrates throughout the day. Studies of the body have shown that carbohydrates are converted into fat faster than all other substances and stored by the body. But with a lack of carbohydrates, this fat is actively broken down and converted into energy.

At the same time, you don’t have to count how many calories you need to eat per day, since this diet contains quite a lot of proteins and nutritious foods, such as legumes, meat, fish different types. Appetite decreases somewhat, so on this diet you lose weight not only quickly, but also effectively. Some say they are even improving taste sensations from regular food. However, a low-carb diet does not completely prohibit carbohydrates, since they are still necessary for brain function.

It is worth giving preference to complex microelements contained in fruits, dried fruits and some cereals. At the same time, the overall consumption of cereals is limited.

Pros of a low carb diet:

• rapid weight loss due to water loss;
• decreased appetite;
• burning both subcutaneous and internal fat;
• blood pressure decreases;
• It is not necessary to count calories during a diet and limit yourself in the amount of food.

Flaws:

• your mood may deteriorate, irritability and apathy may appear;
• large loss of water in the first stages;
• monotony of food.

Which diet should you choose? The choice of diet depends more on personal preferences, health status and body characteristics. The weight loss statistics on both diets are approximately the same. Both have supporters and opponents. You can choose a diet yourself, but consultation with a nutritionist will give more professional approach when planning meals.

Contents:

What types of carbohydrates are there and what is their purpose? How many carbohydrates should you consume per day to lose weight?

After calculation daily requirement In calories, it is reasonable to calculate how many carbohydrates you need per day when losing weight. It is the carbohydrate component, including simple sugars from sweets, buns and fruits, that most often requires adjustment.

A low-carbohydrate diet is based on the predominance of proteins and fats in the menu, but limits the amount of carbohydrates per day, which is important for prevention diabetes mellitus And metabolic syndrome. If you have heart disease, kidney disease or diabetes, you should consult your doctor before switching to such new mode nutrition.

Types of carbohydrates and their purpose

This is why the following are not allowed on a low-carb diet:

• wheat bread and pasta;
• bakery;
• cakes;
• candies;
• sugar;
• carbonated drinks and juices.

Fiber is not digested and therefore has less effect on blood sugar fluctuations, so complex carbohydrates are considered desirable fuel sources(this is buckwheat, oatmeal, brown rice, some vegetables).

As blood glucose levels rise, the body produces insulin, which helps absorb sugars to fuel muscles. Excess energy is stored in the liver, muscles and other cells for later use or converted into fat.

Based on how many carbohydrates a person needs per day and reducing this level to a minimum, it is possible to balance insulin production and force the body to burn fat.

Norm of carbohydrates per day for weight loss

Average daily limit varies from 60 to 130 g on hard low-carbohydrates, which gives approximately 240-520 kcal. Some diets sharply limit carbohydrates in the first phase, then increase them gradually. Others do not raise the level above 60 g per day.

Recommended amount of carbohydrates per day proper nutrition(for maintaining or gaining weight) is 40-60% of daily ration, which with a total consumption of 2000 kcal will be 800-1200 kcal or 200-300 g.

Possible dangers

Most people lose weight when they reduce their caloric intake without taking into account dietary supplements, but a low-carb menu gives better results over the same period. Most studies have shown that limiting carbohydrates throughout the year is not advisable.

A 2014 study found benefits of a low-carb diet compared to a high-protein diet, but the difference in weight was only 500 g. Any low-carb diet reduces total food and calories, since proteins and fats keep you full longer.

When calculating how many carbohydrates you need to eat to lose weight, it’s worth reading about the pitfalls of going carbohydrate-free. A sudden and sharp reduction in the carbohydrate component can lead to a number of symptoms:

• headaches;
• bad breath;
• fatigue and weakness;
• constipation or diarrhea.

IN long term refusal of cereals, vegetables and fruits threatens:

• vitamin and mineral deficiency;
• loss of bone mass;
• gastrointestinal diseases.

By severely cutting carbohydrates to 20 g per day, you can induce ketosis - the process of accumulation of ketones due to the breakdown of fats for energy production. Its side symptoms:

• nausea;
• headache;
• moral and physical exhaustion;
• bad breath.

The Science of Weight Loss

A low-carb diet is one of the weight loss plans available to implement. But twenty documented studies show that you can't limit carbohydrates without increasing protein levels. Therefore, the question remains about the effect of high-protein foods on the fat burning process.

Converse research suggests that when protein intake is adequate, a low-carbohydrate diet does not provide much of a benefit. Of course it will work for people with overweight and poor carbohydrate absorption due to insulin resistance.

Research by scientists from medical center Tufts-New England showed that a low-glycemic diet helps reduce weight in people with high insulin secretion, but not in adults with normal secretion.

A study at the University of Colorado found that obese women who were insulin sensitive lost more weight on diets high in carbohydrates and low in fat, rather than the other way around. The difference was 13.5% and 6.8% of body weight. Insulin resistance really makes a low-carb diet worthwhile.

How many grams of carbohydrates do you need per day to lose weight?

The calculation algorithm looks like this:

1. We calculate your daily caloric intake taking into account your lifestyle.
   • for men = 66 + (weight*13.7) + (5*height) – (6.8*age);
   • for women = 655 + (weight*9.6) + (1.7*height) – (4.7*age);
   • multiply by the activity coefficient: 1.2 – at sedentary life, 1.4 – with regular walking and training, 1.7 – with hard physical labor and professional sports;
   • for weight loss purposes, subtract 20% from the resulting number.
2. Setting your protein intake from 1.5 to 2 g per kilogram of body. For kidney problems, reduce to 1 g per kg. We get approximately 120 g (480 kcal) for a woman weighing 60 kg.
3. Setting the fat limit from 0.5 to 0.8 g per kilogram of body. For a woman weighing 60 g – 48 g of fat or 432 kcal. For women with high level cholesterol is reduced to 0.5 g per kilo.
4. Calculate the calorie content of carbohydrates. For example, with a daily intake of 1300 kcal for a woman weighing 60 kg: 1300-480-432 = 388 kcal or 97 g.

There is no point in increasing protein levels above 2 g per kilogram of body, and if you have kidney problems, it is dangerous. You can reduce the amount of fat, but to a minimum of 30-40 g, otherwise it will harm absorption fat-soluble vitamins.

How many carbohydrates do you need from cereals, vegetables and fruits - pay attention to this point if you are fighting for a sculpted body. Simple carbohydrates (fruits and sweets) should not exceed 10% of the total carbohydrate norm, the remaining 90% should be complex.

Among all the variety of diets, there are very few nutritional systems that allow the body to receive all the necessary nutritional components. Most often, for rapid decline weight loss, diet developers suggest giving up fat consumption and significantly reducing the amount of carbohydrates in food.

This approach to your diet will really allow you to get rid of a couple in a matter of days. extra pounds, but at the same time the body receives severe stress, which can lead to the development of a variety of diseases.

In addition, after abandoning a strict diet and returning to a normal lifestyle, the lost kilograms return again.

In order to acquire the desired shape, but at the same time remain healthy and active person, you need to lose weight correctly. For this purpose, a special menu, which takes everything into account individual characteristics the individual, including his age, living habits and much more. At the same time, attention is paid not only to the calorie content of the foods consumed, but also to their content of proteins, fats, carbohydrates, vitamins and other essential microelements.

Drawing up an individual diet

A nutritionist can help with this difficult task.. He will carry out everything necessary research, and if necessary, he will send it to additional examination to assess your health status. The result of the work done will be the preparation of an individual menu, calorie content and the nutritional value which will provide weight loss or gain.

You can deal with this on your own. There are special formulas with which you can calculate your normal weight, body mass index, daily calorie consumption, etc. All these values ​​will allow you to balance your diet.

To make all these calculations easier You can use special online calculators, one of which is available on our website.

To understand what amount of fat, protein and carbohydrates in food will ensure safe weight loss, should know:

• the found amount of calories that the body requires to ensure the functioning of all life systems (basic metabolism);
• physical activity during the day is designated by a special coefficient. This value is constant, it is selected from a ready-made table, based on the characteristics of the lifestyle;
• Next, you need to understand how much energy a person expends daily. To do this, the value of total metabolism is multiplied by the found activity coefficient. The result obtained shows how many calories are needed to ensure normal performance. If the body receives exactly this amount of energy per day, then the weight will remain unchanged;
• to lose weight you need to reduce energy value food intake per 500 kcal. If the calorie deficit is greater, then such a diet will be too strict, and sudden weight loss can lead to a hospital bed. Reduced nutritional value daily ration less than 500 kcal will also ensure weight loss, but this will take much longer.

When composing a menu for the day, it is important to take into account not only calorie content, you also need to monitor nutritional value consumed products.

The body must receive microelements from food that will ensure its normal functioning. Important have not only proteins, but also fats and carbohydrates. Complete refusal they will only lead to serious problems with health.

Fats are necessary for the body to break down protein; many vitamins will also dissolve only with the help of fat. If you stop eating products containing healthy fats, then the body will not be able to absorb other nutritional components of food.

Carbohydrates also play an important role: they make up the majority of energy reserves human body.

BJU daily menu for weight loss

Once the desired calorie content of the food included in the meal is known daily diet, you can begin to calculate the amount of proteins, fats and carbohydrates (BJU). After all, they must enter our body in sufficient, but not excessive quantities.

All unspent fats, carbohydrates and even proteins will soon turn into unwanted fat deposits.

The daily diet should contain (percentage of the total mass of products):

• proteins from 10% to 25%;
• fat from 20% to 35%;
• carbohydrates from 45% to 65%.

It is this ratio of BJU that will allow the body to function normally. b, will ensure health and will not lead to the appearance of fatty deposits.

Each product contains proteins, fats and carbohydrates in different quantities. Don’t think that meat consists only of protein, and the bun consists of carbohydrates. Food manufacturers indicate the content of all micronutrients on packaging. Using this information, you can regulate the intake of BJU into the body.

You can also use the calculation tables and calculators available on our website.

The amount of proteins, fats and carbohydrates a girl (woman) needs per day to lose weight

Feature female body is that Yes mom of different ages requires slightly fewer calories than men. This is due to physiological differences.

Therefore, to carry out all necessary calculations it is necessary to use separate formulas and tables.

Computing for Women you need to start with a formula that will allow you to find out the calorie value required for basal metabolism:

655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age)

Further calculations should be carried out according to the scheme described above. If, for example, we take an inactive thirty-year-old woman whose height is 165 cm and weight 65 kg, then the result is that to lose weight she should consume about 1473 kcal per day. This value is average, you can set the upper and lower limits calorie content, for example, from 1373 to 1573 kcal.

This amount of calories should include:

• proteins (1473x0.10)/4 = 36.8 grams or (1473x0.25)/4 = 92 grams;
• fat (1473x0.20)/9 = 32.7 grams or (1473x0.35)/9 = 57.3 grams;
• carbohydrates (1473x0.45)/4 = 165.7 grams or (1473x0.65)/4 = 239.3 grams.

The results obtained are average data. When creating a menu, you must adhere to them, but there is no need to do this with an accuracy of tenths of a unit. You won't be able to achieve this anyway!

How much protein, fat and carbohydrates does a man need to lose weight per day?

Most of a man's body is made up of muscles. To ensure their functionality it is required a large number of energy, and also requires a constant supply of protein.

Calculations of the BJU daily diet for men should begin with the following formula:

66 + (13.7 x weight in kg) + (5 x height in cm) – (6.76 x age)

This value will allow you to determine the energy costs for the body's basal metabolism. Further calculations are made similarly to those for women.

For an average inactive thirty-year-old man, whose height is 180 cm and weight 90 kg, the following daily BJU values ​​should be obtained:

• proteins 135 grams, with at least one third of this amount must be animal protein, and the rest - vegetable;
• fats from 99 grams to 150 grams;
• carbohydrates from 400 grams to 500 grams.

There is also another calculation method required quantity ZhBU for men. If a man is actively involved in sports, then he will need about 3 grams of protein per 1 kilogram of weight per day; for inactive representatives of the stronger sex, 1 gram is enough.

The amount of fat is calculated based on age; the older a man is, the less he needs for this micronutrient. The rate of carbohydrate consumption is affected by activity: how smaller man moves, the lower the amount of carbohydrates consumed should be.

Special online calculators

A nutritionist can eliminate the need for all these calculations. In a specialized clinic or office you will be offered finished result, but in this case you will need to pay for the work of professionals. Usually their services are quite expensive.

In order to save money and not have to do all the calculations yourself, you can use special online calculators. They contain the basic formulas necessary to obtain the final result. Using such resources is quite simple; you just need to enter your individual indicators in the form provided, and in a few seconds the desired value will be ready.

For that, To obtain reliable values, it is necessary to correctly measure weight and height. Even small deviations can lead to inaccurate results, which will not provide the desired weight loss.

Even if you are sure that you know your sizes, it still doesn't matter measure your height and weight again:

• It is best to weigh yourself in the morning, immediately after you wake up. By evening it may be slightly larger;
• height should also be measured in the morning. There is a high chance that you may become a little smaller in the evening. This is due to physical laws that affect a person all day long.

Once you know the calorie content and dietary fat required for weight loss, you can begin to create a menu for the day.

There should be a total of five meals - three main meals (breakfast, lunch and dinner) and two snacks. The total calorie content should be divided in such a way that the food consumed in the first half of the day has the greatest energy value.

Each activity has its own energy consumption, which can usually be determined from various tables located in reference books and on the Internet.

The body's energy needs are calculated based on basal metabolism and additional needs. Each kilogram of body weight requires approximately 1,334 calories every hour. So a person weighing 60 kilograms needs to consume 1921 calories (1.334 x 24 x 60) daily. Depending on your lifestyle and intensity of exercise, the body’s additional energy needs are calculated. Thus, athletes spend at least 8.5 calories per kilogram of body per hour. Therefore, the diet of a person weighing 60 kilograms who exercises daily should be increased by another 1200 calories (8.5 x 2 x 60).

With a moderate diet, the balance of carbohydrates, fats and proteins is 50% to 25% and 25%, where carbohydrates come first, and then proteins and fats. Zoned is 40% carbohydrates, 30% protein and the same amount of fat, a low-fat diet is 60% carbohydrates, 25% protein and 15% fat, a low-carb or ketogenic diet consists of 10% carbohydrates and equal amount proteins and fats.

Athletes building muscle should choose diets that contain more than 15% protein intake. On days of intense mental stress, a person needs more than 40% carbohydrates.

How to convert percent intake to grams

How many carbohydrates do you need per day? This question interests many, especially those who cannot live without “harmful” products.

The energy necessary for the human body comes from the food consumed. The process of assimilation of food in the body is somewhat similar to combustion, when most products, including fats and carbohydrates, are converted into heat or energy, water and carbon dioxide.

Carbohydrates are important energy components foods, the main representative of which is glucose. By chemical composition They are divided into polysaccharides and simple sugars. According to the degree of absorption in the body, carbohydrates are divided into digestible and indigestible. The most easily digestible foods are glucose, sucrose, fructose, lactose, and maltose. Slower - dextrins and starch.

Indigestible carbohydrates include cellulose, which is found in legumes, grains, wholemeal bread, potatoes, cabbage, and carrots. Fiber is also not absorbed by the body, although normal digestion is impossible without it. Lack of fiber leads to obesity, cardiovascular diseases, cholelithiasis, constipation, colon cancer, etc.

To avoid altering the normal hormonal status of the human body, it is recommended that daily norm carbohydrates - simple sugars(sugar, sweets, honey, jam) in the diet did not exceed 50-100 grams.

Carbohydrates, being significantly inferior in caloric content to fats, are included in the diet in relatively a considerable number- 4.5-5 times more than fats. In this regard, they represent the main source of food energy. Carbohydrates are sometimes thought to be “empty calories.” This is wrong. After all, if the entire caloric content of the diet is provided by fats and proteins, without taking into account how many carbohydrates are needed per day, the vital functions of the body will be disrupted.

With normal nutrition, the incoming energy from food containing carbohydrates is sufficient to ensure the vital functions of the body. When there is a lack of calories, the body has to use up reserve carbohydrates. With excessive consumption of high-calorie foods, the body uses only the amount of carbohydrates needed per day, and their excess is stored in fat cells as subcutaneous fat, as a result of which body weight increases and obesity occurs.

To maintain normal human life a certain amount of carbohydrates per day is required, in a set ratio with fats and proteins. The optimal ratio of proteins, fats and carbohydrates for healthy person is 1:1,2:4.
It is accepted that 1 g of fats contained in food provides 9 kilocalories, 1 g of carbohydrates and 1 g of proteins - 4 kilocalories each.

So, how many carbohydrates does a 70 kg adult who does light exercise need per day? physical labor? This requirement ranges from 360 to 400 grams of digestible carbohydrates, including from 50 to 100 grams of sugar, confectionery, honey, jam.

Elderly people, starting from 60 years of age, need daily consumption carbohydrates changes. Namely:

Men ages 60 to 74 need 333 grams of carbohydrates.
Men aged 75 years and older - 290 g.
Women from 60 to 74 years old - 305 g.
Women aged 75 years and older - 275 g.

You can find out how many carbohydrates a child needs per day from the following table:

From 1 year to 3 years - 170-180 g.
From 4 to 6 years - 200-250 g.
From 7 to 9 years - 270-300 g.
From 10-12 years old - 320-350 g.
From 13 to 15 years - 350-400 g.

Percentage of digestible carbohydrates in food products(per 100 grams of product):
Boiled sausage - 1.1%, Frankfurters - 0.4%
Chicken egg - 0.9%, Egg white - 0,8%
Egg yolk- 1.2%, Scallop fish - 3.3%
Full-fat kefir - 4.5%, Butter - 0.5%
Cow's milk- 4.5%, Sweetened condensed milk - 53.5%
Yogurt - 4.5%, Sour cream 3.1%
Cheese with a fat content of 45% - 2.0%, Full-fat cottage cheese - 3%
Low-fat cottage cheese - 3.5%, Bun made from 1st grade flour - 52.7%
Peas - 50.8%, Buckwheat - 64,4%
Semolina - 70,1%, Oat groats - 62%
Barley grits- 70.5%, Pasta - 70.9%
Potato starch- 81%, 1st grade wheat flour - 69.7%
Rice - 72.5%, Millet - 66.5%
Wheat crackers - 68.2%, Wheat bread - 50.3%
Rye bread - 42.5%, Apricots - 12%
Dried apricots - 63.5%, Grapes - 16.7%
Pears - 10.5%, Raisins - 69%
Cranberries - 7.5%, Dried fruits - 51.2%
Lemons - 9.2%, Tangerines - 9.2%
Blackcurrant - 9.8%, Apples - 11.5%
Plums - 10.7%, Watermelon - 8.8%
Dry porcini mushrooms - 22.5%, Pea blades - 10.5%
Melon - 8.6%, Zucchini - 3.5%
Cabbage - 5.2%, Potatoes - 20%
Onions - 9.2%, Carrots - 7.6%
Cucumbers - 2.9%, Tomatoes - 4%
Lettuce - 2.1%, Pumpkin - 5.9%
Strawberry jam - 71.2%, Cocoa - 38.4%
Honey - 77.7%, Walnuts - 8,3%
Sugar - 95.5%, Chocolate - 50.9%