How to calculate BJU for weight loss. The daily norm of proteins, fats and carbohydrates, taking into account your weight
To control your weight, whether it's losing weight, gaining muscle mass or maintaining physical fitness, you need to know how to calculate BJU. Knowing your daily rate of BJU, you can easily achieve the goals that you set for yourself. How to calculate BZHU correctly, we will look at a specific example today, and I will also show you how to calculate BJU for weight loss.
The ratio of BJU 1: 1: 4, respectively, is considered to be the norm. But this proportion is not entirely correct, as it leads to an excess of carbohydrates and a deficiency of proteins. Do you know that eating large amounts of carbohydrates has the consequences of fat deposition due to the fact that the body does not need such an amount of carbohydrates that you “stuff” it, and simply does not have time to process them, so all the extra coals go straight to the fat depot .
Meanwhile, the protein in our body, on the contrary, formed a deficiency. And the less protein - the building material for muscles, the worse the processes of muscle recovery after training, the less muscle mass and the slower the metabolism in the body. Personally, I don’t really like this trend, and not only me, so there is a different formula among coaches and sports consultants, how to calculate BJU- 4:2:4 or 5:1:2 (this proportion is more suitable for losing weight and drying the body).
I prefer to choose the average value between these two proportions and calculate the BJU using this formula - 2-2,5:0,8-1:1,2-2. This corridor is most suitable when calculating daily rate of BJU to reduce the fat component.
Daily calorie calculation
The daily calorie intake per 1 kg of weight, if you are engaged in physical activity 3-5 times a week, should be: weight in kg x 35. This is to maintain normal weight.
If you want to lose weight (lower the fat component), then you need:
Slimming formula = desired weight (kg) x 24, but a prerequisite here, if your excess weight is not more than 10 kg!
Example: a 65 kg girl wants to lose weight to 55 kg. We calculate by the formula its caloric content of the diet for weight loss: 55 x 24 = 1320 kcal. You can take an intermediate value: 60 x 24 \u003d 1440 kcal. This means that at first she can consume 1440 kcal per day, and when she reaches the mark of 60 kg, she can safely reduce her calorie content of the diet to 1320 kcal.
If your excess weight is more than 10 kg (weigh 90 kg, and you want to lose weight up to 60), then you need to break the weight loss process into at least three stages, since the difference between the caloric content of the diet for a person of 90 kg and 60 kg will be significant. At the first stage, you need to use the following formula:
Slimming formula (1st stage)= (current weight-10) x 24 = (90-10) x 24 = 1920 kcal
When you have lost 10 kg and your weight is 80 kg, you recalculate the calorie content of your diet:
Slimming formula (2nd stage)\u003d (80-10) x 24 \u003d 1680 kcal
Slimming formula (3 -th stage) \u003d (70-10) x 24 \u003d 1440 kcal
This is how the daily calorie content of the diet is calculated in several stages, you can also subtract the number 5 from the current weight instead of the number 10, but then there will be more stages.
Now knowing the daily calorie content of the diet, you need to calculate BJU for weight loss (drying).
BJU calculation. Daily intake of proteins, fats and carbohydrates
Percentage daily rate of BJU to reduce the fat component is:
We know that in 1 g of protein - 4 kcal, in 1 g of fat - 9 kcal, in 1 g of carbohydrates - also 4 kcal. Now we count.
Let's take our girl as an example, who wants to lose weight from 65 kg to 55 kg. We have already calculated that her daily caloric intake is 1320 kcal.
45% of protein from 1320 kcal is 594 kcal / 4 kcal = 149 g of protein per day should be consumed by our girl. This is approximately 2.5 g of protein per 1 kg of desired weight.
25% of fat from 1320 kcal is 330 kcal / 9 kcal = 36 g of fat per day. This is somewhere around 0.7 g of fat per 1 kg of desired weight.
30% of carbohydrates from 1320 kcal is 396 kcal / 4 kcal = 100 g of carbohydrates per day, which is 1.8 g of carbohydrates per 1 kg of desired weight.
If you have more than 5 workouts per week, then increase your protein intake so that the muscles have time to recover well.
There are several other methods that will allow you calculate your daily intake of BJU. I talk about one of them in my video below. This method, in my opinion, is the easiest and fastest. But it's up to you to choose which method to use.
But remember that these percentages and numbers are INDIVIDUAL for each person. They may differ slightly or vice versa significantly from those declared. This once again suggests that each organism is individual: the template ratio of BJU is perfect for someone, but for someone it will not work at all. Here you need to look for your own numbers and percentages through trial and error, observation and analysis. If you need help in this difficult matter, then I am at your service, you can, where I will calculate your daily intake of proteins, fats and carbohydrates, and also I will schedule all meals by the hour, and most importantly, I will monitor your changes in weight and, if necessary, adjust the nutrition plan.
So now we know how to calculate BJU for weight loss. As you can see, there is nothing complicated about this, you just need to sit down with a calculator and spend 5-10 minutes of your time, so that later in the process of losing weight you do not have sudden dizziness and fainting states from a lack of certain useful elements in your body. dietary calories and daily rate of BJU- these are very important elements of the whole mosaic called "Slimming". If you have already undertaken to put all the puzzles together in order to finally assemble a beautiful picture in the form of your slender body, then you must be able to correctly calculate your BJU taking into account training and your weight, otherwise all your efforts may be in vain.
Your coach, Janelia Skrypnyk, was with you!
I wish you good luck on the way to your dream!
