The ratio of proteins, fats and carbohydrates: what is the norm? How to calculate BJU and why it is needed: advice from Denis Gusev.

If the weight is a couple of tens higher than required. What to do? Consider the ratio of proteins, fats and carbohydrates for weight loss and run a lot, a lot. And once draw up a diagram for yourself - the optimal percentage of BZHU for every day. This is a guaranteed success.

Hello again, guys! Svetlana Morozova is with you, I’ve been daydreaming about magical means for losing weight)). But dreams are dreams, but you still have to prepare for summer in more realistic ways. And first of all, build your diet wisely. This is what I will talk about today.

Friends! I, Svetlana Morozova, invite you to mega useful and interesting webinars! Presenter: Andrey Eroshkin. Health restoration expert, registered dietitian.
Topics of upcoming webinars:
How to lose weight without willpower and prevent the weight from coming back?

How to become healthy again without pills, the natural way?

The ratio of proteins, fats and carbohydrates for weight loss: let there be a fight!

So, you've decided. I’ll tell you right away, you will succeed. To do this, you need to draw up a scheme for yourself once - the optimal percentage of BJU for every day and, of course, calories.

And then you just have to stick to the scheme:

The generally accepted ratio of BJU for weight loss is 2:1:2. What does it mean? I'm telling you.
Calculation. Let's start with calories. Those losing weight per day should consume from 1500 (for the second degree of obesity) to 1800 Kcal (for the first degree). The following is simple math:

take the proportions 2 ():1 (fats):2 (), add them up. This is 5 parts.
Let's say you have a first degree. Divide 1800 by 5 - this is 360. 360 Kcal for fats and 720 Kcal each for proteins and carbohydrates.
Knowing that 1 g of proteins and carbohydrates has 4 kcal, and fats have 8 kcal, we can calculate how much you need to eat in grams. Fat norm per day: 360 Kcal divided by 8 - this is 45 g. For proteins and carbohydrates, 720 divided by 4 - this is 180 g each. There may be a little more protein than carbohydrates.

This caloric intake that I gave is suitable for people who are losing weight correctly. That is, with sports, everything is fine. If you are not one of these people, take into account fewer calories. Let's say 1200.

By the way, there is such a type of diet as BOOCH - protein-carbohydrate alternation

Not even a diet, but a method. This is what it looks like here. We break our weight loss course into cycles of 4 days.

First 2 days We try to minimize carbohydrates, we eat mainly everything protein - lean meat, fish, protein shakes, legumes.
On day 3 exactly the opposite. To neutralize protein breakdown products, we replenish the glycogen supply in the liver - emphasis on carbohydrates, mainly slow ones. We eat up vegetables, unsweetened fruits and berries, cereals .
Fourth day– we eat everything (within calorie limits, of course). And fat consumption is within our norm throughout the entire cycle. One condition is that physical activity is required, even if it’s small.

How can we put everything that we have calculated, the ratio of proteins, fats and carbohydrates for weight loss into practice? We add the BZHU and the water included in the products to the total mass. It turns out that we eat a total of about 500 g of food per day. Can I eat? Quite.

It’s not enough to calculate, you have to do it. How and what do we eat?

So, the ratio of proteins, fats and carbohydrates for weight loss has been calculated, all that remains is to implement it. What we will rely on:

. We drink from 1.5 to 2 liters daily, ensuring normal absorption of everything we have calculated. It would be a pity if we calculated everything so beautifully, but half of it is not understood. So much effort is literally wasted due to lack of fluid.
Diet. We stretch our daily diet into 5-6 meals. Why is this necessary? The fact is that, for example, protein cannot absorb more than 20 g in one sitting. Carbohydrates are absorbed up to 30 g. But no matter how much fat you eat, everything will be absorbed. And in a sad case, it will be deposited somewhere on the thighs. Therefore, we forget about two meals a day, such as morning coffee and a hearty dinner after work. It’s also good if you have a snack at work. Now is the time when you can proudly say in the English manner that you are having lunch. And it’s even forgivable if it sounds pretentious.
Animal proteins (meat, fish, eggs) are harder to digest, so when is the best time to eat them? In the first half of the day. And after lunch it’s time for light protein - vegetable or seafood. You can eat beans, soy, mushrooms, nuts.
Fats. We choose healthy fats, and these are unsaturated fatty acids and HDL (good). What foods contain the right fats: firstly, vegetable oils. In general, it is better to replace almost all fat with vegetable fat. Secondly, these are fish and seafood (especially cod liver), which are rich. And thirdly, these are animal products: meat, butter, dairy products.
Carbohydrates. Our main carbohydrate foods are those that contain fiber and pectin: vegetables, fruits, grains. But at the same time, we also try to eat simple carbohydrates, so that they make up at least ¼ of the total volume.

Living spring

Keep a list of products where it’s best to get nutritional supplements for a slim figure:

Proteins:

Chicken breast
Turkey
Rabbit
Lean beef
Beef liver
Milk
Low-fat cottage cheese
Beans
Lentils
Peas
Mushrooms
Nuts

Fats:

Vegetable oils
Nuts
Seeds
Cod liver
Avocado
Olives

Carbohydrates:

Cereals
Bran
Wholemeal bread
Vegetables
Fruits
Durum pasta.

The truth about nutrition: what is it?

That's what they say everywhere: . And I often talk about him here. But why is it like this? It’s not without reason that I focus on this, because I often come across the fact that people are absolutely lost in such a simple concept.

They believe, for example, that proper nutrition only means expensive products. Like better quality. Expensive sausages mean they are correct. A friend of mine periodically buys chips from America via the Internet. “Oh come on, they cost so much that they can’t be harmful.”

Another family I know firmly believes that they automatically eat right. And the fact that their children are constantly diagnosed with anemia does not matter.

Or, I know many people believe that a proper diet necessarily requires hunger. Don't you want to kill everyone from hunger? Is that really how they lose weight? Where is the passion, where is the excitement? Boredom. Or let's say they only eat salad. You'll want to moo at some leaves - that's not so bad. Metabolism is seriously undermined, that’s the point.

Therefore, what should a truly healthy diet look like? One that saturates our body with energy and everything necessary. And at the same time it is not postponed anywhere

I wish you a sunny spring! After all, the main thing it brings is the anticipation of summer. May your wait be productive.

Women who want to lose weight need to start by counting the calories of the foods they eat and monitoring their dietary fats - proteins, fats, carbohydrates. It is also important to calculate the relationship between age, height, training and nutrition so that balance is maintained and the body receives the necessary elements.

Nutrition plays a major role on the path to a beautiful body. To lose weight, you need to know your BJU - the ratio of proteins, fats and carbohydrates. Read also -. We’ll talk about how to correctly calculate the ratio of BZHU for weight loss for women in this article.

What is energy balance

The human body is designed in such a way that the calorie content of foods provides the body with a certain amount of energy. In the process of life, a person spends this energy. The ratio of calories received to calories expended is the body's energy balance.

If a woman receives and expends the same amount of energy, her weight remains the same; when she consumes more than she spends (surplus), she gets better; and if he consumes less than he expends (deficit), he loses weight.

The number of calories consumed by the body depends on several components:

Basal metabolism is the metabolism that ensures the functioning of the respiratory, circulatory and other systems of the body at rest.
Energy expenditure on any activity - this can be both mental and physical labor.

How to calculate your metabolic rate

When a person does nothing at all (for example, just lying on the couch), his body burns approximately 60% of the calories consumed, the remaining 40% is spent on physical activity.

The more % muscle there is in the body, the more calories are burned at rest. That is, by regularly exercising and building muscle mass, weight loss will occur not only during training, but also during rest.

To calculate the basal metabolic rate (hereinafter referred to as BMR, from the English Basal Metabolic Rate) in women, the formula is used:

BMR = 665.09 + (9.56 * body weight in kg) + (1.84 * height in cm) – (4.67 * number of years).

Let's calculate the BMR for a 25-year-old girl with a height of 165 cm and a weight of 55 kg: 665.09 + (9.56*55) + (1.84*165) – (4.67*25) = 665.09 + 525, 8 + 303.6 – 116.75 = 1380 kcal – burned by the body at rest, without any physical activity.

Calculate calories burned based on activity level

A woman’s calorie needs are based on many factors - age, weight, body condition (% fat and muscle mass), lifestyle, in particular the level of physical activity, hormonal levels and much more.

Calculation of the number of calories consumed is based on the use of the physical activity coefficient:

sedentary lifestyle (lack of training and physical work) – 1.2;
low activity (walking several times a week and/or 1-2 workouts, cleaning the house) – 1.375;
moderate loads (workouts at home or in the gym 3-4 times a week, active lifestyle) – 1.55;
active lifestyle (high-intensity training 5-6 times a week; work associated with physical labor) – 1.725;
intensive lifestyle (professional sports; work involving heavy physical labor) – 1.9.

So, if the average girl for whom the previous calculations were carried out has a low level of activity, then the number of calories spent per day is calculated as follows: 1380 * 1.375 = 1897 kcal.

By consuming 1897 kcal per day, the girl will not gain weight, but she will not lose weight either. Since we are interested in losing weight, it is necessary to create a deficit. To do this, you need to subtract 10-20% from the resulting number:

1897 – 10% = 1707 kcal;
1897 – 20% = 1517 kcal.

To lose weight with the selected parameters, you need to consume from 1517 to 1707 kcal per day.

The importance of BZHU for the body

Proteins, fats and carbohydrates are necessary components of the diet, without which the normal functioning of the body is impossible.

Proteins are the building material from which all cells and tissues of the body are composed. Without them, it is impossible to build muscle mass. When there is a lack of carbohydrates in the body, proteins become a source of energy.

Fats are the main component of all cells. Only fats contain the necessary substances responsible for skin regeneration, the strength and beauty of hair, and the normalization of hormonal levels. For women, fat consumption is especially important, so they should never be excluded from the diet.

Carbohydrates are the main source of energy. Once in the stomach, these nutrients are broken down into glucose, which provides the body with energy.

Types of carbohydrates:

simple;
complex;
cellulose.

You should try to get complex carbohydrates and fiber from food, and reduce the consumption of simple carbohydrates from food to a minimum or eliminate it altogether.

Calculation of BZHU

The norm of BJU for weight loss for women is calculated based on the number of grams of the substance per kilogram of weight. Ratios like 40-20-40 or 30-20-50 usually give the wrong idea about the number of components needed.

Each gram of proteins, fats and carbohydrates corresponds to a certain number of calories:

proteins – 4;
fats – 9;
carbohydrates – 4.

Calculation of BZHU:

Proteins – for a woman with a moderate level of activity, 1-1.5 g are needed for each kg of weight: 55 * 1 = 55 g; 55 * 1.5 = 82 g.
Fats – 0.8-1 g per kg of weight: 55 * 0.8 = 44 g; 55 * 1 = 55 g.
Carbohydrates - calculated by subtracting calories obtained from proteins and fats from the total daily diet: 1517 - 55 * 4 - 44 * 9 = 901 kcal = 225 g; 1707 – 82*4 – 55*9 = 884 kcal = 221 g. This turns out to be approximately 4 g of carbohydrates for each kg of weight.

Thus, BZHU for a losing weight girl aged 25 years, weighing 55 kg, height 165 cm and low level of activity (1-2 workouts per week):

calories – 1517-1707;
proteins – 55-82 g;
fats – 44-55 g;
carbohydrates – 221-225 g.

Proper nutrition plays a major role in losing weight. It’s not without reason that they say that 70% of success on the path to a beautiful figure depends on nutrition, and only 30% on training.

But under no circumstances exhaust yourself with diets. Nutrition should be complete and balanced, and the menu should be varied. In addition, you need to know your standards for calories, proteins, fats and carbohydrates, which depend on many factors.

We hope this article helped you understand how to correctly calculate your individual indicators. Be beautiful and never stop there.

2017-01-16

Olga Zhirova

Comments: 17 .

Megan92 () 2 weeks ago

Recently I firmly decided to lose weight... I went on the Internet, and there is so much here, my eyes are wide open!! Now I don’t know what to do, where to start.. That’s why I’m turning to you! How did you lose weight? WHAT REALLY HELPED?? I would really like to cope with excess weight on my own, without nutritionists and doctors..

Daria () 2 weeks ago

Well, I don’t know, as for me, most diets are bullshit, they just torture yourself. No matter how much I tried, nothing helped. The only thing that helped me lose about 7 kg was X-Slim. I found out about him by chance, from this article. I know many girls who also lost weight.

P.S. Only I’m from the city and couldn’t find it on sale here, so I ordered it online.

Megan92 () 13 days ago

Daria () 12 days ago

megan92, it’s also indicated in the article) I’ll duplicate it just in case - X-Slim official website

Rita 10 days ago

Isn't this a scam? Why do they sell on the Internet?

Yulek26 (Tver) 10 days ago

Rita, it’s like you fell from the moon. Pharmacies are grabbers and even want to make money from it! And what kind of scam can there be if payment is made after receipt and one package can be received for free? For example, I ordered this X-Slim once - the courier brought it to me, I checked everything, looked at it and only then paid. At the post office it’s the same, there is also payment upon receipt. And now everything is sold on the Internet - from clothes and shoes to equipment and furniture.

Rita 10 days ago

I apologize, I didn’t notice the information about cash on delivery at first. Then everything is fine if payment is made upon receipt.

Elena (SPB) 8 days ago

I read the reviews and realized that I had to take it) I’ll go place an order.

Dima () A week ago

I ordered it too. They promised to deliver within a week (), so let's wait

It doesn’t matter whether you plan to lose weight, gain muscle mass, or get a little lean - you need to correctly calculate the calorie content of your diet and the amount of proteins, fats, etc. The ratio of BJU for weight loss is very important, because before you gain weight or get dry, you need to lose excess weight, if any.

The correct ratio of BZHU

No matter how a person eats before, to lose weight he needs to reduce the proportion of carbohydrates and fats in the diet and increase the proportion of protein. You cannot completely give up carbohydrates, because the body draws energy from them, but simple carbohydrates must be replaced with complex ones, that is, instead of baking and baked goods, eat cereals, durum wheat pasta, whole grain bread, herbs and vegetables. As for fats, they should not be saturated, which increase the concentration of cholesterol in the blood, but unsaturated, found in vegetable oils and fish oil. Proteins can be obtained from lean meats and fish, and dairy products.

The ratio of BJU for weight loss for women is 50% -30% -20%. If you slightly reduce the proportion of proteins and increase the proportion of carbohydrates, the result will still be, but more modest. The ratio of BZHU for weight gain will be different. A man weighing 75 kg needs to consume 3150 kcal per day. If you remember that 1 g of protein contains 4 Kcal, then the protein should account for 450–750 Kcal or 112–187 grams. You need to consume 300–450 grams of carbohydrates per day, which translates to 1200–1800 kcal. Fat should be 75–150 g per day or 675–1350 kcal.

Formulas for calculating KBZHU for weight loss appear more and more often on the Internet. The worst thing is that people distributing these formulas understand little about the basics of adequate dietetics and sports nutrition.

Most often, these are bikini athletes (bikini fitness or FB), girls who, due to their youth, perseverance, and health under the guidance of a coach, reached the stage, and after that became fitness instructors.

Everything is fine, you can rejoice and be proud of their work and perseverance, but it’s not a task when such “pros” undertake to teach people to lose weight, not just to do health-improving fitness, but to lose weight. This is where the trash starts.

No knowledge or understanding of the basic rules of dietetics. The whole rule for losing weight for such pros comes down to the formula:

“Consumption is more than Income = Weight loss” and to the BZHU scheme: 30-35 / 10-15(20)/ 50(45)-60

And if Expense > Income is true, but not enough, then the nutrient distribution scheme cannot be criticized.

BZHU 30/20/50 — THIS IS COMPLETE BULLSHIT!!!

Of course, in this situation you can lose weight, BUT at what cost?

And now we’ll talk about the price.

For this we need WHO standards.

So, WHO tells us that in order to be healthy and active, we need to consume:

1g per kg of weight – Protein;

1.1g per kg of weight – Fat;

4g per kg of weight – Carbohydrates.

What fits into the BZHU scheme: 10-15%/30-35%/50 -60% and is comparable to the proposed weight loss scheme 30-35/10-15/50 -60, i.e. proteins began to perform an unusual energy function in place of fat.

Cool? - No!

Fat has distinct roles in the body. The most important: energy and plastic. The condition of the skin, hair, nails are all fats.

And if you look more broadly - VITAMINS.

With a diet containing only 10-15% fat, there will simply be a lack of fat-soluble vitamins!

Fat-soluble vitamins: A, D, E, K.

First signs vitamin deficiencyA- “night blindness”.

Vitamin deficiencyD :

— Depression and loss of strength;

— Problems with conception;

— Diabetes and obesity (Vitamin D helps reduce parathyroid hormone, which in the long term helps weight loss. It also increases the level of leptin, a hormone that controls the accumulation of fat and is responsible for the feeling of fullness);

- Muscle weakness;

— Osteoporosis (you not only need to carry “extra” weight, but also make your bones rotten)

VitaminE– has the strongest antioxidant effect. Prevents the formation of blood clots and prevents the development of vascular atherosclerosis. And why do we need this vitamin, right?

VitaminK— increases blood clotting, reduces capillary permeability and improves tissue regeneration. Is it also not necessary when losing weight? I doubt…

Now is the time to do the calculations. As they say, learning in numbers.

Initial data:

Let's take the most common case of first-degree obesity:

Woman: weight – 90 kg, height – 165 cm, age 30 years, BMI – 33.1 (first degree obesity).

Calorie content for weight maintenance is 2600 kcal according to the Mifflin-San Jeor formula and Kfa = 1.46. There is no sports.

Results for the 2600kcal and 30/10/60 regimen:

Protein: 780 kcal and 195 g per day; 2.2g per kg of weight – Excessive protein intake!!!

Fats: 260kcal and 29g per day; 0.3g per kg of weight – Doesn’t fit into any framework!!!

Carbohydrates: 1560 kcal and 390 g per day; 4.3g per kg of weight – More than the recommended amount!!!

The result for the 2600 kcal and 30/20/50 fat scheme looks better, but still not ideal:

Protein: 780 kcal and 195 g per day; 2.2g per kg of weight - Excessive protein intake!!!

Fats: 520kcal and 58g per day; 0.6g per kg of weight – Fats did not reach the minimum recommended standards!!!

Carbohydrates: 1300 kcal and 325 g per day; 3.6 g per kg of weight is the norm for weight loss, but the diet is for weight maintenance.

Now the same thing, but for moderate weight loss. Let's create a deficit of 500 kcal.

And consider the second scheme 2100 30/20/50, as less absurd compared to 30/10/60.

Protein: 630 kcal and 158 g per day; 1.8g per kg of weight – Excessive protein intake!!!

Fats: 420kcal and 47g per day; 0.5g per kg of weight – Fats did not reach the minimum recommended standards!!!

Carbohydrates: 1050 kcal and 263 g per day; 2.9 g per kg of weight is the norm for weight loss.

Now the girl has lost weight to 80 kg and now requires 2300 kcal to maintain weight and 1800 kcal to lose weight.

Calculation according to the 1800 kcal and 30/20/50 scheme

Protein: 540 kcal and 135 g per day; 1.5g per kg of weight – Excessive protein consumption!!!

Fats: 360kcal and 40g per day; 0.4g per kg of weight – Fats did not reach the minimum recommended standards!!!

Carbohydrates: 900 kcal and 225 g per day; 2.5 g per kg of weight is the norm for weight loss.

Proteins: 70-105g per day and accounts for 10-15% of daily calories.

Fats: 70-105g per day 30-35% of daily calories.

The results are obvious. A complete and blatant imbalance in nutrition.

And now the consequences of such a wonderful diet:

Excessive protein intake leads to:

- increased load on the liver and kidneys, up to damage. The level of urea in the blood increases. Eating increased amounts of protein is not recommended for people with type 2 diabetes. And this often happens with obesity;

- increased load on the gastrointestinal tract;

- rotting of proteins in the large intestine (putrid dyspepsia);

Unacceptably low fat intake leads to the destruction of cell membranes (plastic function).

(For an analogy, imagine that your apartment has no windows or doors. Whoever wants to come in, take what he wants, put what he wants, bring and take away. Do you like this state of affairs? The answer is obvious).

Deficiency of fat-soluble vitamins.
Dry skin, peeling, decreased resistance to infections.
Low fat content can lead to menstrual dysfunction and impair reproductive ability.

And most importantly, they get fat not from fat, but from an inadequate supply of simple carbohydrates (sugars) and an imbalance in the diet.

And now a short excursion into the history of how the 30/20/50 scheme appeared

The classic norm of BZHU in grams is 1:1:4, which gives in calories 4:9:16, or in percentage 14:31:55. This is with normal nutrition for retention. “Weight Loss” reduces calorie content by 50% (Instead of the 2400 kcal set for retention, they eat 1200 kcal, nutritionists have the same opinion to please them), i.e. eat half of what they should. You can and should cut only at the expense of fats and carbohydrates; you cannot touch the proteins. That is, from 4:9:16 (in total 29) you need to subtract 14, of which in proportion from fats 5 and from carbohydrates 9. What remains is 4:4:7, which gives a percentage of 27:27:46. This is where 30:20:50 comes from - they also rounded it up, increased the proteins by 3%, who doesn’t know that proteins make you lose weight, reduced fats, because fats make you fat, and even added carbohydrates from fats - like vegetables useful for weight loss. This was roughly the train of thought, then most likely everything was forgotten, but the formula remained. That is, this formula “30:20:50” is only for a weight loss diet, in which the amount of fats and carbohydrates is reduced. And proteins increased sharply only in percentage terms, but in quantitative terms they remained practically the same.

That's the whole origin story of 30/20/50. Conclusion, this diet is only for 1200 kcal calories. And they stick it anywhere.

In general, distributing BZHU by percentage is a bad idea.

For a more correct calculation, it is necessary to start from the weight.

For private“weight loss”, the protein norm is 1g per kg of weight, and this is a constant.

Next comes a proportional reduction in fats and carbohydrates, i.e., if it is necessary to create a deficit of 400-500 kcal, then this is done at the expense of fats and carbohydrates. In this case, fats and carbohydrates are reduced proportionally. Also, do not forget to look at the boundary norms and, if during the calculation we go beyond them, then it is necessary to stop at these norms and recalculate the caloric intake.

Only then will the created calorie deficit not differ so sharply from the recommended norms and a strong imbalance in the BJU will not be created, and, as a result, weight loss will proceed without harm to health.

For those who have been working out in the gym for a long time and have introduced sports into their daily life, the calculation is based on other standards that have nothing to do with the recommendations of the WHO and the Russian Academy of Medical Sciences, but that’s another story.

A sporty figure never goes out of style. What sacrifices are made by people who want to achieve the necessary slimness and definition. Not all methods are safe for health. To lose weight without harm, it is necessary to calculate the BZHU for weight loss, i.e. proteins, fats and carbohydrates. This approach will help you control your weight, whether it be losing weight, generally maintaining your current physical shape, or gaining muscle mass.

What is BZHU

This abbreviation refers to proteins, fats and carbohydrates. The norm of BZHU for weight loss is selected exclusively individually. To do this, gender, weight category and physical activity are taken into account. A properly and competently balanced diet will help you lose excess weight without exhausting yourself with long hunger strikes. Then you can use it to maintain the weight you achieved as a result of a balanced diet and regular exercise:

Squirrels. A building material for all cells of the body, consisting of amino acids, which are replaceable and irreplaceable. They are considered completely safe in terms of accumulating extra pounds.
Fats. They consist of fatty acids, which are saturated, monounsaturated and polyunsaturated. They are needed for the normal functioning of various body systems, the synthesis of a number of hormones and the absorption of vitamins.
Carbohydrates. They are the main source of energy. They are divided into simple and complex. Their breakdown gives the body energy. True, the unspent part is often converted into fat deposits.

Norm of BZHU per day

To correctly calculate BJU for weight loss, you should take a person’s daily diet as 100%. Next, simple calculations are made. The main task when getting rid of extra pounds is to correctly distribute the total share between all three elements. Nutritionists recommend giving about 60% to carbohydrates, which are found in large quantities in bread, fruits, vegetables and cereals. The listed products are sources of fiber and large amounts of microelements. You should not abuse light carbohydrates.

Protein is the most important building material for muscles. It is especially relevant for people seeking to build muscle mass and achieve the necessary body definition. Without a certain energy balance, the process of muscle recovery after training will be worse. It turns out that about 30% of all products should be food that is high in protein. It is responsible for satisfying hunger, a boost of vigor and energy, and a state of mental balance. Its main sources are:

meat;
fish;
dairy products;
eggs.

While maintaining the balance of dietary fat, do not forget about fats. According to experts, they should make up the smallest part of the daily diet and reach about 10%. Excessive amounts of these microelements will be a key cause of cholesterol. Healthy fats are found in large quantities in fish, butter and fatty meats. It is believed that for the body to function properly, it is necessary to exclude foods that contain palm oil from your diet. When playing sports with moderate intensity, the optimal BJU balance will be 30:20:50.

For women

Calculating BZHU for weight loss is the most important component of any process aimed at getting rid of extra pounds. Calorie intake varies not only depending on gender, but also on what type of activity the person losing weight primarily engages in. The daily requirement for proteins, fats and carbohydrates varies both from its goals and from its body type. Calculating BZHU will help for weight loss, but first you need to calculate the calorie content. Women can do this using a calculator on various online services or by resorting to a suitable formula:

First you need to get the result using the formula: ((weight (kg) x 9.6) + (height (cm) x 1.6) + 665) - age x 4.7).
Then you need to multiply it by a factor according to your lifestyle.

For men

Before increasing calorie consumption through diets and intense training, men also need to calculate the required daily intake. The correct ratio of BJU and calories will help you achieve your goal as quickly as possible, and without serious consequences for the body. You can calculate calorie content using the following calculation formula, the result of which will need to be multiplied by the appropriate coefficient:

((weight (kg) x 13.7) + (height (cm) x 5) + 66) - age x 6.8).

BZHU calculation formula

Multiply the result obtained using the above formulas by a coefficient that corresponds to your lifestyle. The resulting value in kcal will be your daily consumption:

If you are not training, multiply by 1.2.
When playing sports 1-2 times a week, multiply by 1.4;

You have calculated the amount of daily calorie consumption; all that remains is to distribute this energy value between proteins, fats and carbohydrates. As already mentioned, to maintain your weight, nutritionists recommend adhering to the ratio of 30:10:60 (different specialists may offer different balances of BJU). To distribute the resulting calorie intake, use the formula:

Protein norm: (calorie content)x0.3.
Fat norm: (calorie content)x0.1.
Carbohydrate norm: (calorie content)x0.6.

There is another method for calculating BJU. According to it, the ratio should be 40:20:40. To calculate, you can use this formula:

Protein norm: (calorie*0.4)/4.
Fat norm: (calorie content * 0.2)/9.
Carbohydrate rate: (calorie*0.4)/4.

BJU ratio for weight loss

The question arises, how to calculate BZHU for weight loss? To achieve maximum effect, you need to consume about 80 percent of the previously calculated calorie intake. That is, simply multiply the resulting result of daily calorie content by 0.8. Then use the formulas provided and calculate how much protein, fat and carbohydrates should be in your menu. Don't forget about burning calories through appropriate physical activity.

In grams

The goal of proper weight loss should be fat burning. With a balanced diet, it is extremely important to preserve muscles, otherwise you will not have a fat, but not the most attractive figure. In addition, you can develop a slow metabolism, which sooner or later will lead to a re-gain of body weight due to fat. Average calculation of the amount of BJU consumption in grams:

On average, an adult needs to consume 1-1.5 g of protein per 1 kg of weight. If you play sports, then depending on the intensity, you can increase the amount of the daily dose to 2 kg, but no more. Protein balance must be maintained.
The average daily carbohydrate intake is based on 2 g per 1 kg of weight. If everything is more or less stable with fats and proteins, then the amount of carbohydrates can be increased in accordance with the amount of energy consumed, for example, you have intense training or heavy physical labor. Weakness and dizziness are the minimal negative symptoms that are caused by a lack of carbohydrates. They help proteins to be better absorbed, so if you exclude or limit their consumption, then puffiness will become your faithful “companion”.
Many people are deeply mistaken that fats should be completely excluded from the daily menu. Calculation of the norm of daily fat consumption on average is considered to be 0.8-1 g per 1 kg of weight. True, if your weight is 100 kg, then 100 g of fat consumed every day will be too much. 40-60 (maximum) g is enough. Do not forget about the coefficient of 0.8, which is necessary for losing weight.

In percentages

If you have already decided on the daily calorie content of foods, then all that remains is to decide on the optimal percentage proportions of BZHU. It is generally accepted that the daily amount of fat should not exceed 30% of the total ratio, and the daily amount of protein can vary between 10-30% depending on the goal being pursued. Carbohydrates must be consumed in large quantities, but their amount should not exceed 60%. If the primary goal is to get rid of excess weight, then the calculation of BZHU for weight loss should be approximately as follows:

carbohydrates – up to 50%;
proteins – up to 30%;
fats – up to 20%.

How to calculate BJU for weight loss

Once in the digestive system, proteins, fats and carbohydrates are broken down and release energy, which is necessary for the normal functioning of life processes. The energy obtained during this process is measured in kilocalories. If you have already chosen the proportions of BZHU for fat burning, then display the daily calorie intake, i.e. energy value of products. Use a simple formula that has relatively little difference in its application for men and women who want to get their figure in order.

Calorie content

A correctly calculated BZHU will help you lose weight. Formula for calculating calories for men and women:

For men: multiply 9.99 by weight (in kg), then add 6.25 times height (in cm). From the resulting result, subtract 4.92 multiplied by age. Add 5 to the final value.
For women: multiply 9.99 by weight (in kg), then add 6.25 times height (in cm). From the resulting result, subtract 4.92 multiplied by age. Subtract 161 from the final value.

Calculation of proteins, fats, carbohydrates

If you have calculated your daily caloric intake, remembering to increase it by the activity factor, then all that remains is to calculate the amount of proteins, fats and carbohydrates. As already mentioned, to lose weight you need to consume about 80% of the norm. 1 g of carbohydrates and proteins is broken down to release 4 kcal, and 1 g of fat – 9 kcal. Formula for calculating BZHU in grams:

Proteins: (daily calories x percent protein/100)/4.
Fats: (daily calories x fat percentage/100)/9.
Carbohydrates: (daily calories x percent protein/100)/4.