Any nutritionist calculates the diet is not easy, but based on the correct ratio of proteins, fats and carbohydrates - or BZHU. It is these indicators, combined with caloric content, that determine the choice in favor of these or other products. If you want to make a diet, as a professional - you need to know how many calories and BJU for weight loss you need.
How to calculate BZU?
Before counting BJU, first find out what your daily caloric intake is. To do this, you can use a special formula that is somewhat different for women and men:
- women: 655 + (9.6 x your own weight in kg) + (1.8 x your height in cm) - (4.7 x age);
- men: 66 + (13.7 x your own body weight) + (5 x height in cm) - (6.8 x age).
We calculated the basic number of calories that is necessary to maintain your own weight. Now we need to multiply this number by the following activity coefficients:
- low level (sedentary lifestyle with walking tours) - 1,20;
- a small level (1-3 times a week, regular training) - 1.38;
- average level (3-5 times a week of training) - 1.55;
- high level (5-7 times a week of training or hard work) - 1.73.
Have you done it? You got your recommended daily calorie to maintain your current weight. For weight loss, take 80% of the value obtained, and for weight gain - 120%. Only after this you can proceed to the calculation of BJU.
BZU balance
The daily norm of BIO and calories is quite simple. Remember the last number in your calculations - we counted the basic calorie, multiplied by the activity coefficient and calculated how many calories are needed depending on weight loss, weight gain or maintenance of the current weight. In the context of weight loss, for example, take a figure of 1500 kcal, from
So, we gradually got to the calculation of BJU. It is made based on such data: 1 gram of proteins and carbohydrates - 4 kcal, and 1 gram of fat - 9 kcal. At the same time, proteins in the diet should be 40%, fat - 20%, and carbohydrates - 40%. You can calculate your rate by the formulas:
- Proteins = (1500 x 0.4) / 4 = 150 g.
- Fat = (1500 x 0.2) / 9 = 33 g.
- Carbohydrates = (1500 x 0.4) / 4 = 150 g.
Now you know what balance of BJU you need for losing weight. It remains only to start a diary of nutrition and to adhere to the received data to effectively lose weight!