Very often people ask me how to calculate your kalorazh how much you need to eat proteins, fats and carbohydrates.
Let's look at these calculations 70 kg man, with average physical activity - going to the gym for an hour 2-3 times a week.
We use the so-called "Golden formula caloric".
To learn his kalorazh, multiply 70 kg of 31 (If it was poorly active, then 28, when active for 5-6 days a week, 33).
So: 70h31 = 2170. Many calories a day you need to consume to remain in the same form as now.
Physiological proportion of protein-fat-carbohydrate is 30-30-40%. These percentages need to calculate not on volume, but on the calories.
30% of the total proteins constitute kalorizatsii 651 kcal.
During the combustion of 1 gram of protein we get 4 kcal.
hence, 651 should be divided by 4 and obtain 162.75 grams of protein. This is not a pure protein and the protein contained in products.
Why so much?
As I have already written, the modern man desperately needs protein. Moreover,
Protein is the nutrient from which, if necessary, the body can receive and fats, and carbohydrates.Therefore, I believe the most current high-protein diet today, with reservations for people with kidney disease. They are high-protein diets are not shown.
Metabolizing protein at all different, but in any case, more than 30 g of pure protein for once not be acquired.
30 g of pure protein - about
- 150 g of steak,
- 100-150 grams of chicken breast
- 150 g of salmon
- 180 g of tuna
- 4-5 eggs
- 200 grams of curd 5 percent fat
If we made the calculation for a person with low physical activity, then it would be the other numbers - 70h28 = 1960 kcal per day, of them would be 588 kcal protein had, which must be divided by 4 and get 147 grams of protein per day, evenly distributed between meals.
For a person with high physical activity kalorazh be 2310 kcal, 693 kcal of these are proteins and is 173.25 grams.
How do I know how much fat should eat such a person?
Again, if a person is active 2-3 times per week, the same 651 kcal (30% of the total kalorizator in 2170) should be divided by 9, since the combustion of 1 gram of fat body gets 9 kcal.
That is, 651: 9 = 72.3 grams of fat.
It is better to divide them as follows: 30% to 70% of animals and on vegetable fats.
For human gipodinamichnogo this amount would be 65.3 grams, and the person with high physical activity - 77 grams of fat.
Remained carbohydrates. I am sure that everyone already knew how to read.
It is only necessary to know how many calories are available from the combustion of 1 t. carbohydrates. As much as and from the combustion of protein - 4.
So: at the intermediate level of human kalorazh 2170 kcal, 40% carbohydrates will be 868 kcal, dividing them into 4 = 217 grams of carbs.
Most of them should be provided with long carbohydrates (cereals, vegetables, wholemeal bread.)
- For highly active people physically amount of carbohydrates is 231 grams.
- And for those who are most of the day it does not move, the amount of carbohydrates = 196.
I hope I have fulfilled your request, and you will now simply calculate your diet.
Your doctor Pavlova
