Amount of proteins, fats and carbohydrates for weight loss. Norm of carbohydrates per day for weight loss. How many grams of carbohydrates do you need per day to lose weight?

According to statistics, to lose weight, 70% of people go on diets, 50% honestly try to go in for sports, 30% get hooked on pills. And only 10% consider the daily calorie content of food and how much protein, fat and carbohydrates it contains. The last figure is so insignificant because most people do not understand how important they are for losing weight.

Indeed, fasting and training lead to results, but they are often short-term and have a negative impact on well-being. But those who understand these formulas and percentages get rid of extra pounds for a long time and without any harm to health.

What it is?

Surely everyone knows what the abbreviation BZHU stands for - these are proteins, fats, carbohydrates, the same “golden three” that are present in any product. Once in the body, each of these substances performs certain functions, affecting well-being and work. internal organs, a person’s weight and his overall health. Sometimes this term is modified and becomes KBJU - more calories are added, which are most directly related to this triumvirate.

Each product has a calorie content - a certain amount of energy that a person receives by eating it. The smaller it is, the more intensely the body has to burn fat. Almost everyone who loses weight knows about this concept. But few people suspect that another indicator is important for weight loss - the percentage of BJU in each individual product. The closer it is to normal, the more correct the nutrition. To lose weight, some parameters need to be changed.

There are certain formulas for calculating the maximum daily calorie content and the ratio of proteins, fats, carbohydrates. Moreover, all this is calculated individually - taking into account height, weight and even gender. In accordance with the results obtained, you will need to form your menu so that the required amount of KBZHU is collected within 24 hours.

On the one hand, this is reminiscent of a diet, since you have to give up something. On the other hand, this has nothing to do with hunger strikes, since the body receives all the substances necessary for its normal functioning. The diet turns out to be balanced and maximally beneficial for health, but at the same time promoting weight loss. And if you suddenly “got too far” with the daily amount of calories, you can always use them up in the gym or at home.

If BZHU are so important, then why are people not in a hurry to arm themselves with formulas and calculate this “golden ratio” for themselves? Many people are intimidated by mathematics, because the computational operations, although simple, require a thorough understanding of the sequence of actions. However, now this is no longer a problem, since there is great amount applications for gadgets that do everything themselves, you just need to enter your age, height, weight and other individual indicators into the program. There are also online services offering similar services. It's much faster and more accurate than sitting and calculating all those fractions yourself.

Here's what the resulting BZHU ratio figures will allow you to do:

• create a balanced diet;
• eat right, without harm to health, unlike many diets;
• control appetite;
• get rid of weakness and lethargy, which are frequent companions losing weight;
• lose weight and maintain results;
• achieve muscle mass gain, if necessary;
• for male athletes - prepare the body for drying;
• sharpen your figure;
• improve health.

About squirrels. Many people mistakenly believe that protein in the body is found mainly in muscles. In fact, it is present in all tissues - both skin and bones. And also human brain is also a protein substance. And with scientific point It is easy to explain why alcoholics degrade: under the influence of ethanol, the protein denatures.

Role in weight loss

Proteins, fats and carbohydrates, when entering the body, perform certain functions that lead to weight loss. However, it’s worth making a reservation right away. Firstly, results can only be achieved if they are present in the diet in the correct ratio. And secondly, great value has the type of those organic compounds that you will absorb.

For example, animal proteins are much healthier than plant proteins. Needed for weight loss slow carbohydrates, not fast. And fats should be predominantly unsaturated omega-3, -6 and -9. Only with them will it be possible to achieve significant results.

Squirrels

Perform the following functions:

• have a beneficial effect on skin covering body, providing it with tone and elasticity - this guarantees the absence of stretch marks and sagging after losing weight;
• force the body to spend a lot of calories digesting them;
• take a long time to digest, guaranteeing a long-lasting feeling of satiety - this allows you to avoid harmful snacks and breakdowns;
• regulate blood sugar and insulin, eliminating them sharp jumps, - glucose is thus not transported to fat depots, replenishing already excess reserves;
• protect the body from premature aging, which means that a slowdown in metabolism (this is the main reason excess weight after 35) will happen much later;
• improve metabolism;
• form muscle mass, protecting it from splitting and promoting the consumption of fat reserves, rather than muscle fibers.

If the percentage of BJU in the diet is correct, if you are able to create a menu of products with animal proteins, slow carbohydrates and omega acids, you are guaranteed permanent weight loss without the slightest harm to health.

About carbohydrates. There is a common belief that people get fat because of them. This statement underlies most diets, which significantly reduce the daily intake of carbohydrate-containing foods. In fact, excess weight is gained due to overeating and a lack of understanding of the boundaries between fast (unhealthy) and slow (healthy) carbohydrates.

Percentage

First you need to figure out what the balance of the BZHU should be in proper nutrition(no goal of losing weight yet). Until recently, the fraction 1:1:4 was considered the norm. It is still indicated in many sources. However, not so long ago, experts doubted the correctness of this proportion. There is a lack of proteins and an excess of carbohydrates. The latter will accumulate in the body and go into fat reserves. And due to a lack of protein, muscle fibers will begin to break down and metabolism will slow down.

In this regard, they began to carry out additional research and not so long ago, experts proposed another optimal ratio of BJU - 4:2:4. It is still rechecked, questioned, and only not many people begin to practice it in practice. This daily norm For ordinary people. If the work is an intellectual activity, experts suggest changing the amount to 2:1:2. If you have to work hard physically every day, then it’s 2:2:5.

For those who want to lose weight, the ratio is significantly transformed and turns into the following fraction - 5:1:2. This option It will allow you to lose weight, build muscle, and dry out your body. Naturally, when summing up your menu according to these numbers, you definitely need to play sports.

Nutritionists and fitness trainers talk about the relativity of these proportions. And if a neighbor carved a figurine using BJU 5:1:2, this does not mean at all that this formula will allow you to do the same. For example, a number of sports publications offer completely different options:

• for women - 2.2:2:4.5;
• for men - 3:2:5.

Which of these percentages will help you lose weight, no specialist will probably say. Only by trial and error will you be able to identify your “golden fraction”.

About fats. Fat cells are quickly destroyed due to physical activity. And without them they are able to live another 10 years even after the death of a person.

Daily calculation

In order to calculate BZHU, you will need a daily caloric intake, which is also calculated individually. There are several ways to find out this indicator.

Mifflin-San Geor calculation formula

For men

1. Weight in kg multiplied by 9.99.
2. Height in cm multiplied by 6.25.
3. Add both results.
4. Age in years multiplied by 4.92.
5. Subtract the fourth from the third number obtained.
6. Add 5.
7. Multiply by factor A.

Women

1. From the first to the fifth steps are carried out according to the same scheme as for men.
2. Next subtract 161.
3. Multiply by factor A.

Coefficient A is an indicator of physical activity, which is determined by the following parameters:

• low physical activity (sedentary lifestyle): A = 1.2;
• insignificant (sedentary work, rare walking, performing certain exercises, 2-3 times a week): A = 1.4;
• average (training in the gym several times a week): A = 1.6;
• high (daily exercise): A = 1.7.

For a 30-year-old man with a height of 180 cm and a weight of 90 kg with average physical activity:

1. 90 kg x 9.99 = 899.1
2. 180 cm x 6.25 = 1,125
3. 899,1 + 1 125 = 2 024,1
4. 30 years x 4.92 = 147.6
5. 2 024,1 — 147,6 = 1 876,5
6. 1 876,5 + 5 = 1 881,5
7. 1,881.4 x 1.6 = 3,010.4

It turns out: the daily calorie intake for a man with these parameters is 3,010.4 kcal.

For a 25-year-old woman with a height of 175 cm and a weight of 80 kg with little physical activity:

1. 80 kg x 9.99 = 799.2
2. 175 cm x 6.25 = 1,093.75
3. 799,2 + 1 093,75 = 1 892,95
4. 25 years x 5 = 125
5. 1 892,95 — 125 = 1 767,95
6. 1 767,95 — 161 = 1 606,95
7. 1,606.95 x 1.4 = 2,249.73

It turns out: the daily calorie intake for a woman with these parameters is 2,249.73 kcal.

Disadvantages of the method: the amount of calories is too high, and rarely can anyone adequately determine the coefficient of their physical activity.

When losing weight, the resulting value should be reduced by 20%. It turns out that for a man you need to consume 2,408.32 kcal per day, for a woman - 1,799.784 kcal. Anyone who has ever worked on the calorie content of their diet for weight loss knows that these are quite large figures.

Harris-Benedict formula

Formula: BMR (basal metabolic rate) multiplied by AMR (active metabolic rate).

Female BMR: 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years).

1. Weight in kg multiplied by 9.247.
2. Add 447.593 to the result.
3. Height in cm multiplied by 3.098.
4. Age in years multiplied by 4.330.

Male BMR: odds 88.362; 13.397; 4.799; 5.677 respectively.

1. Weight in kg multiplied by 13.397.
2. Add 88.362 to the result.
3. Height in cm multiplied by 4.799.
4. Add the third to the second resulting number.
5. Age in years multiplied by 5.677.
6. From the number obtained in the fourth step, subtract what was obtained in the fifth.

• at sedentary life - 1.2;
• with moderate activity - 1.375;
• with average activity - 1.55;
• for athletes - 1.9;
• for building muscle mass - 1.2;
• for weight loss - 0.8.

We leave the same man that was taken for the previous example (30 years old, 180 cm, 90 kg, for weight loss):

1. 90 kg x 13.397 = 1,205.73
2. 1 205,73 + 88,362 = 1 294,092
3. 180 cm x 4.799 = 863.82
4. 1 294,092 + 863,82 = 2 157,912
5. 30 years x 5.677 = 170.31
6. 2 157,912 — 170,31 = 1 987,602
7. 1,987.602 x 0.8 = 1,590.0816

And a woman with the same parameters (25 years old, 175 cm, 80 kg, for weight loss):

1. 80 kg x 9.247 = 739.76
2. 739,76 + 447,593 = 1 187,353
3. 175 cm x 3.098 = 542.15
4. 1 187,353 + 542,15 = 1 729,503
5. 25 years x 4.330 = 108.25
6. 1 729,503 — 108,25 = 1 621,253
7. 1,621.253 x 0.8 = 1,297.0024

The second formula is closer to reality than the first. It turns out that to lose weight, our average man needs to consume about 1,600 kcal daily, and a woman needs about 1,300 kcal. These are the numbers that nutritionists usually call.

Calculation of BZHU

Now, having our own daily calorie intake in hand, we calculate the BJU for the day, based on the optimal ratio and the following data:

• 1 g protein = 4 kcal;
• 1 g fat = 9 kcal;
• 1 g carbohydrates = 4 kcal.

For men

Based on the proportion 3:2:5 we get: 3 + 2 + 5 = 10 parts.

We divide the daily calorie content (1,600 kcal) into 10 parts, it turns out that 160 kcal falls on 1 part.

• for proteins 160 kcal x 3 = 480 kcal;
• for fats 160 kcal x 2 = 320 kcal;
• for carbohydrates 160 kcal x 5 = 800 kcal.

We calculate BZHU in grams:

• 480 kcal / 4 = 120 g (protein);
• 320 kcal / 9 = 35.6 g (fat);
• 800 kcal / 4 = 200 g (carbohydrates).

For women

Based on the proportion 2.2:2:4.5 we get: 2.2 + 2 + 4.5 = 8.7 parts.

We divide the daily calorie content (1,300 kcal) into 8.7 parts, it turns out that 149.4 kcal falls on 1 part.

We multiply the resulting quantity by the data from the proportion:

• for proteins 149.4 kcal x 2.2 = 328.7 kcal;
• for fats 149.4 kcal x 2 = 298.8 kcal;
• for carbohydrates 149.4 kcal x 4.5 = 672.3 kcal.

We calculate BZHU in grams:

• 328.7 kcal / 4 = 82.2 g (protein);
• 298.8 kcal / 9 = 33.2 g (fat);
• 672.3 kcal / 4 = 168.1 g (carbohydrates).

But the calculations of those losing weight don’t end there. Now, when purchasing any product, you will need to carefully study the packaging of the product and see how many calories and dietary supplements it contains (there are special tables for this). And only after that add it to your diet, taking into account the resulting indicators. But such a serious and meticulous approach to losing weight will result in excellent results.

To properly distribute proteins, fats and carbohydrates throughout the day (and this is quite a difficult task), follow the following recommendations from nutritionists.

1. Give up diets and use formulas for calculating BZHU - this is both more effective and healthier.
2. In the morning, you can treat yourself to something sweet to burn off the calories you acquired during the day. But it’s better if breakfast consists mainly of slow carbohydrates. As options: cereal porridge and egg dishes. Let the bread be whole grain.
3. It is better to give up sugar in favor of honey or at least sweetener substitutes.
4. You can eat a small piece of fruit for lunch.
5. Lunch should be complete, that is, consist of two courses: the first (soup) and the second (fish, meat, vegetable side dish).
6. For an afternoon snack - something from low-fat dairy: natural yogurt, cottage cheese, kefir, fermented baked milk.
7. Dinner's calorie content should be 25% of daily ration. It consists of foods rich in fiber.
8. Before going to bed, you can eat an apple or a glass of kefir.
9. Study the labels of the products you purchase more carefully: their calorie content and dietary supplements.
10. Try to avoid frying.
11. The menu should be varied.
12. You need to record the number of calories consumed per day every day and not exceed the daily allowance.

If the problem of excess weight is not an empty phrase for you, it makes sense, before exhausting yourself with hours of training and grueling fasts, to understand what BZHU is, how their daily norm is calculated and learn how to create a menu in connection with the resulting figures.

At first it will be difficult: counting every gram, every calorie, looking at calorie tables and constantly looking at the packaging of what you buy and eat. But soon you will know, without prompting, how much protein is contained in boiled chicken breast, and how many slow carbohydrates are in brown rice. But the most important thing is that you will find the figure of your dreams, which, with constant maintenance of proper nutrition, will no longer be overgrown with fat folds.

Nutrition gives us strength to full life. Flaw useful substances will not make a person healthy, beautiful, active and productive. However, in Lately With the abundance and comparative availability of food, an excess of high-calorie food, the opposite question arises: how should you organize your diet correctly, not overeat and get everything you need?

In stores we are greeted with an abundance of products. Many of them require no cooking, just waiting to be unwrapped and eaten. But how healthy is such food? What can you give the body with its help, besides extra calories and feeling unwell? Knowing chemical composition of their food, a person needs to understand what is worth consuming on a regular basis, and which products are better left lying on the counter, because they will not bring any benefit.

The basis of proper nutrition is energy balance. This means that the number of calories you need to consume should be exactly the opposite of the amount of energy expended. Then the person will be able to be cheerful throughout the day. For those who have decided to lose weight, the advice of nutritionists suggests that it is worth slightly reducing the number of calories coming from food that is recommended to be eaten during the day.

Energy balance is the correct ratio of micronutrients - proteins, carbohydrates, and fats that a person needs to consume. Before talking about the daily norm, you need to understand what it is and what effect these substances have on the body.

Why do we need proteins

All advice related to proper nutrition is not complete without mentioning proteins. These are substances that must be supplied to all tissues and organs as construction material. Proteins obtained from food are broken down into amino acids, which, in turn, participate in the synthesis of body tissues. Therefore, foods rich in this substance should be consumed by children and adolescents whose cells are going through a period active growth, as well as people recovering from injuries and serious illnesses. It is necessary for adults to eat foods containing this micronutrient, because it is involved in tissue regeneration, which means it will allow you to remain active and young longer.

What does a lack of protein lead to?

With incorrectly formulated diets, hunger strikes and simply lack of nutrition, the body begins to consume energy from muscle tissue, destroying it. To prevent this from happening, you need to have a good idea of ​​what products you can get protein from and in what ratio with other micronutrients it should be consumed.

The widely held belief that protein can only be obtained from animal products is incorrect. In fact, nature gives man a large number of plant food, which can satisfy the need for amino acids for the construction and renewal of cells.

From which plant products you can get protein:

• Tofu and other soy products;
• legumes – lentils, beans, beans, chickpeas;
• nuts – almonds, walnuts, pecans, hazelnuts;
• porridges – oats, wheat, quinoa, millet, rice;
• sesame;
• spinach;
• carrot.

During the day you need to consume about 100 grams of protein. However, it is worth remembering that the amount of protein in a product is not equal to the amount of product. This means that if you have lentils on your table these days and you want to replenish the supply of this substance, then in order to get the daily requirement, you need to eat so much of the product that it simply becomes unwell. Therefore, it is considered the norm to get protein from a variety of dishes, organizing a balanced diet for yourself.

It is worth remembering that an excess of this micronutrient can disrupt the functioning of the liver and kidneys, nervous balance and metabolism. Everything is good in moderation, and for the construction and regeneration of cells you need to consume a certain amount of this substance.

Fats in our diet

Advice from nutrition experts will never include a recommendation to remove fat from your diet. Without these components, we will eat an inadequate breakfast, lunch and dinner. Fats must be consumed for the absorption of vitamins, the functioning of the reproductive system and energy production, as well as for the skin and hair to be healthy and beautiful.

Not all fats that can be eaten are created equal. Scientists divide them into three categories.

• Saturated fats. Contained in those products that are of animal origin. They are refractory and difficult to break down; it is better not to consume them excessively, so as not to develop diabetes or encounter cardiovascular diseases. Their excess also leads to obesity.
• Monounsaturated. These fats, unlike saturated fats, on the contrary, reduce the level of “bad” cholesterol. They are found in abundance in vegetable oils: olive, oil walnut and sunflower, peanut. You can also find them in a unique vegetable that can saturate the body. It has a lot of calories and benefits.
• . The body needs to use them regularly, because they provide correct exchange substances that form cell membranes, participate in the synthesis of new cells and prevent tissue aging. All this happens thanks to special fatty acids– Omega-3 and Omega-6. Such fats can be found in nuts and seeds, as well as in seeds: sunflower, pumpkin, flax. It is useful to eat 50-70 grams of nuts, peanuts, and avocados.

How much fat do you need per day? After all, we know that they contain a lot of calories. The norms for fat consumption are as follows: for women from 18 to 30 years old - 90-120 grams per day, men of the same age - 100-160 grams. After 30 years, the norm decreases by about 10 grams. For women - from 85 to 112 grams, for men - from 100 to 150 grams. After age 40, both men and women should eat more than 70 grams of fat various kinds per day.

Why are carbohydrates important?

The human body does not know how to produce carbohydrates on its own. However, he needs them every day. These are substances responsible for our energy and performance. They can be divided into simple, complex and ballast.

• Simple carbohydrates or monosaccharides are rapidly absorbed and produce energy, which is also quickly consumed. Therefore, if you consume them excessively, you can end up with an increase in appetite and the formation of extra calories. Simple carbohydrates are found in confectionery, baked goods, fruits.
• Complex carbohydrates or polysaccharides are broken down slowly, which means they provide a stable level of energy. A person stays full for a long time and does not overeat. In addition, polysaccharides are removed from the blood harmful substances and “bad” cholesterol. They can be found in bread, especially whole grain or rye, vegetables, fruits, pasta and, of course, cereals - oatmeal, wheat, buckwheat, corn, unprocessed rice. There is no need to be afraid of such calories - they will turn into energy, not fat.
• Ballast carbohydrates are fiber. It is not digested, but, like a broom, it cleans the intestines of everything unnecessary and contains no calories.

One gram of carbohydrates produces 4 calories when oxidized. It is difficult to name the exact amount of these substances required per day, since it depends on the physical and mental activity a specific person. However average figure you can call it 500 grams per day.

Balance of carbohydrates, fats and proteins

How many proteins, fats and carbohydrates does a person need per day for an active and healthy existence, in order to not gain weight and live long? Nutritionists usually use the image of a plate that a person fills when he is hungry for a more visual explanation. Half of the dish is carbohydrates, ¼ proteins and the same amount fats. Sometimes these proportions change somewhat. For those who need to consume fewer calories, the amount of fat is slightly reduced. That is, if, as a standard, carbohydrates should occupy 50% of the diet, proteins 25% and fats 25%, those losing weight consume 30% protein and 20% fat. We must remember that, speaking about the right and healthy eating, by carbohydrates we mean, first of all, complex ones - polysaccharides. Expert advice says that the plate should not contain sweets and pastries, but vegetables, fruits, cereals and good, savory bread.

Many people want to eat healthy, but they are stopped by ignorance of what the diet consists of, what substances are contained in various products. They do not understand how to adjust the nutrition system and reduce the number of calories. Knowing which foods and in what ratio contain proteins, fats and carbohydrates, and how to combine them, you will receive a correctly composed diet, and with it, health, longevity, activity and beauty.

Wanting to lose weight, girls often go on newfangled diets that promise quick release from extra kg. However, not all methods are equally effective. Experts advise not to starve yourself, but to make up perfect proportion BZHU and comply with it. The method is based on understanding the influence of proteins, fats and carbohydrates on the body. By adhering to the identified proportion, the girl will be able to quickly lose excess weight.

Before you start using the method, you should understand how to calculate BZHU for weight loss. Experts have identified a standard proportion that a person should adhere to. In accordance with it, the daily menu should have a ratio of 1:1:4. However, the proportion is not ideal. If you follow it, the body becomes oversaturated with carbohydrates with a lack of proteins. This can slow down weight loss and lead to post-workout discomfort. Developing a proportion suitable for a particular person will help correct this situation. To perform the action, you should familiarize yourself with up-to-date information on this topic. We’ll talk further about how to create a proportion suitable for a fashionista, the features of weight loss using the method and calculating the calorie content of the daily diet.

BZHU calculator

Weight loss calculator

Drawing up the proportion of BZHU

Information about the daily norm of BZHU is necessary for quick achievement goals set for weight loss and. Today, the ratio is 1:1:4. However, the proportion of BJU is incorrect. The fact is that it leads to a lack of proteins and an excess of carbohydrates. The percentage of their consumption for weight loss should be different.

Note! If you eat too many carbohydrates, the body will begin to store them for the future, forming adipose tissue. He does not need the amount of energy that comes from food.

Protein is the main building material in the human body. Its deficiency impairs the process of muscle recovery after physical activity and slows down. The use of the substance is prescribed by almost every weight loss diet. Experts advise adjusting the classic proportion. It is better that the daily norm of BZHU corresponds to the ratio 4:2:4 or 5:1:2. The latter option is more suitable for people who want to dry out the body and lose weight.

Experts advise using the average value between the proportions in practice. It can be calculated using the formula 2 – 2.5: 0.8 – 1: 1.2 – 2. This daily requirement of BZHU is suitable for reducing the fat component in the body and losing weight. To get individual indicator values ​​for weight loss, a girl must initially calculate.

Expert opinion

Egorova Natalya Sergeevna
Dietitian, Nizhny Novgorod

Yes, this is all correct, you need to calculate the ratio of proteins, fats and carbohydrates individually. And the formulas given in the article are perfect for this. However, when drawing up a weight loss program, you need to take into account other factors, of which there are many. And it’s unlikely that you will be able to competently plan what and when you need to eat in order to lose excess weight without harming your body. Therefore, I advise all people who are planning to lose weight to consult a nutritionist. He will create an individual diet that will give best result than any other you will find on the Internet.

If you still decide to lose weight by counting the grams of proteins, fats and carbohydrates in the food you consume, then be careful and do not get confused in the tables. And I will give helpful advice about carbohydrates. They are different and can affect the body differently. Some serve as an irreplaceable source of energy, while others are deposited under the skin in the form of fat deposits. Therefore, include so-called slow carbohydrates, or low carbohydrates, in your diet. glycemic index. Remember that they are the most useful.

How many calories can you eat per day?

For example, a girl weighs 60 kg and wants to lose weight to 50. Having calculated the calorie content (50 kg x 24), it turns out that the daily value for weight loss is 1200 cal. The development should be drawn up taking this figure into account. When choosing food for weight loss, you need to calculate not only the calorie content, but also the appropriate norm of dietary fat.

If it is difficult for a fashionista to immediately adjust her diet in accordance with the resulting norm and the value of the KBJU, she can use intermediate values. In the above case, the value of the indicator will be (55 kg x 24) 1320 kcal. This is how many calories a girl can consume daily. When you get used to the changed menu, you will need to reduce the indicator.

If excess excess weight in the body exceeds 10 kg, the figure correction procedure is extended into several stages. Let’s say a girl weighs 90 kg and wants to lose weight to 50 g. The gap between the indicators is too significant to sharply reduce the daily calorie intake. For this reason, experts advise reducing your calorie intake gradually. Initially, you will need to reduce your weight by 10 kg. When the mark is reached, the fashionista must again calculate the value of the indicator and determine the acceptable value. Then you will need to adjust the usual menu again.

In the above example, a girl will have to go through the following stages to lose weight:

• (90 kg – 10) x 24 = 1920 kcal.
• (80 kg – 10) x 24 = 1680 kcal.
• (70 kg – 10) x 24 = 1440 kcal.
• (60 – 10) x 24 = 1200 kcal.

To switch to new mode nutrition was not so painful, girls can subtract from their current weight not 10, but 5. This will allow you to lose weight more comfortably, but it will stretch the procedure 2 times. Based on the final value, you need to form daily menu, while observing the daily norm of BZHU. To properly create a diet, you need to know.

BZHU table

We determine the daily norm of BZHU

To calculate BZHU for weight loss for women, a fashionista must know how many calories are included in the main substances consumed in food.

Experts found that:

• 1 g of protein contains 4 kcal;
• 1 g of fat contains 9 kcal;
• 1 g of carbohydrates contains 4 kcal.

Knowing the ratio of fats, proteins and carbohydrates for weight loss and identifying the proportion that allows you to lose weight, the girl will determine the norm of BJU.

If we return to the above example, in which a fashionista wants to reduce her weight from 60 to 50 kg, the calculation will look like this:

• 45% protein from 1200 kcal = 540 kcal. This amount of calories should be per substance in daily norm BZHU. Knowing that 1 g of protein is equal to 4 kcal, you can calculate its total volume in daily diet. 540:4 = 135 g protein.
• 25% fat from 1200 kcal = 300. 300 kcal: 9 = 33 g fat per general norm BZHU.
• 30% carbohydrates from 1200 kcal = 360. 360 kcal: 4 = 90 g carbohydrates per total volume BZHU.

If a girl trains more than 5 times a week, the proportion of BJU will have to be recalculated. Action should be aimed at increasing daily consumption squirrel. This is necessary so that the muscles recover faster after exercise. Calorie content should remain at the same level.

Important! The meaning of BZHU is individual for each person. A girl should create a daily menu taking into account her own goals and needs. Compliance with identified daily calorie content not only promotes weight loss, but also allows you to maintain the results achieved.

A calculator can help you calculate the individual balance of BJU in the body. It will simplify the identification of the indicator and allow you to determine what daily intake of proteins, fats and carbohydrates is suitable for a particular girl. Compliance with the rules for identifying BZHU and using the resulting value when creating a menu will make losing weight as comfortable as possible.

Contents:

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

After calculating your daily calorie needs, it is wise 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, 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 a new diet.

Types of carbohydrates and their purpose

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

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

Fiber is not digested, so it has less effect on blood sugar fluctuations, so complex carbohydrates are 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.

The recommended amount of carbohydrates per day with proper nutrition (for maintaining or gaining weight) is 40-60% of the daily diet, 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 calorie 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, as 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 that can be implemented. 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-carb diet does not provide much 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 – with a sedentary lifestyle, 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. We 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 the absorption of 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.

- this question worries many peopleregardless of whether they want to lose weight or gain weight. After all, carbohydrates are the main source of energy for our body and the only one for the brain.

That, how much carbohydrates should you eat dov per day, depends on a number of factors, and for each person daily requirement they will have individuality. This is influenced by factors such as: lifestyle, age, weight, gender, how much energy you spend per day, etc. In your diet, carbohydrates should account for 50–60% of all food (the remaining 50 - 40% are proteins and fats). In addition, of 100% carbohydrates, complex ones should account for: 70 - 80%, and simple ones: 30 - 20%.

Why should there be so many complex ones and so few simple ones?

Yes, because complex carbohydrates break down very slowly and evenly into simple sugars. The feeling of fullness from them is much greater. Complex carbohydrates can support energy levels very long time. And as for simple carbohydrates, then they very quickly increase blood sugar levels, thereby giving the body instant energy. But if you eat too many of them, then the body will have an excess of energy received, and it will begin to store such carbohydrates in subcutaneous fat.

How many carbohydrates do you need per day?

For men:

Dl I'm normal male body, recommended daily intake of carbohydrates (vital): 3 – 4g *1kg body weight (that is, if your weight is 70 kg, then you need to eat: 210 - 280 g of carbohydrates). If, for example, you work hard, where you expend a huge amount of energy, then the daily carbohydrate intake increases to 4.5 - 5.5g * 1kg of body weight.

Also, for athletes this carbohydrate norm will be different. For example, if you want to build huge muscle mass, then you need to consume 5 – 7g of carbohydrates * 1kg of body weight. Now imagine a person who wants to build up huge muscle mass, at the same time, he works hard during the day, and in the evening he gives his best in gym. For such a person, 5–6g of carbohydrates will not be enough; he needs at least 7g, because he simply expends a huge amount of energy.

For women:

For usual Wow female body, recommended daily intake of carbohydrates (vital): 2 – 3g * 1kg body weight (that is, if your weight is 50 kg, then you need to eat: 100 - 150 g of carbohydrates). If you work a hard job (physical or mental), then the daily carbohydrate intake increases to 3 - 4 g * 1 kg of body weight. Pregnant women need to consume approximately 5g * 1kg of body weight. Nursing mothers – 5.5g * 1kg weight. Likewise, if you drive active image life (do sports), then your daily carbohydrate intake should be 3 - 5g (depending on your goals)* 1kg body weight.

All these numbers are average static values, this is like the point from which you need to start. The main thing is to listen to your body, and it will tell you how much carbohydrates you need to eat.

Sincerely,