How to calculate kbzhu for weight loss - formulas, programs and calculators online

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Mar 31 2017

Those who want to say goodbye to extra pounds should learn how to properly organize their diet, taking into account calorie content. How to calculate KBZhU for weight loss in order to manage fats, proteins, carbohydrates in a daily diet? What kind of designation is this, what formulas exist for determining the magnitude of these parameters - these are questions that it is desirable to have an answer to in order to have a healthy body.

What is KBZHU

Although the concept of KBJU has been known since the 19th century, it is gaining particular popularity now, when the desire to have a beautiful figure arises among a huge number of people. Women and men strive to lose weight, but diets and physical activity do not always lead to the desired results. The reason lies in the lack of catering, where not only the calorie content of food is observed, but the ratio of proteins, fats and carbohydrates is taken into account.

There are standards that are taken into account in the preparation of a weight loss diet. You can approach the issue individually and calculate the parameters for a particular person. For convenience, the designation KBZhU is adopted, which has a decoding:

• K - calories - energy obtained from products is spent on the implementation of body functions;
• B - proteins - materials for the construction of cells, systems and organs;
• G - fats - substances that coordinate metabolic processes, create energy reserves;
• U - carbohydrates - life-supporting, helping mental, physical activity.

The optimal content of proteins, fats, carbohydrates in food

Using the KBJU formulas, you can calculate the calorie content for weight loss, determine the optimal values ​​​​of nutrients - fats, proteins, carbohydrates. There are basic parameters adopted by nutritionists in order to maintain optimal body weight. The indicators are set in grams per kilogram of mass:

Losing weight using calorie restriction is often difficult. Nutritionists advise first to adjust the ratio between the main substances. The optimal content of proteins, fats, carbohydrates in food with a balance has a proportion of 1:1:4. This norm allows a run-up of up to 25%, therefore, there are percentages of daily dose values:

• proteins - 31-35;
• fats - 16-20;
• carbohydrates - 46-49.

daily calorie intake for women

How to determine KBJU, make a calculation of calories for a woman's weight loss? It is necessary to build on the baseline. Values ​​are dependent on lifestyle, physical activity, age. For example, in pregnant women, the need is 3000 kilocalories. The accepted norm of kcal per day for women, girls:

daily calorie intake for men

The peculiarity of men is that they consume and expend more energy. Before calculating KBZhU with weight loss, you should find out the baseline calorie content. Nutritionists have adopted a safe value for health - 1500 kcal. The daily calorie intake for a man depends on his activity and age. The number of kcal per day is tabulated and is:

The ratio of BJU for weight loss

The human body is designed in such a way that weight loss is possible when a deficiency appears - the number of kilocalories consumed during vigorous activity will prevail over those received from food. This is not the only requirement. It is important to observe the ratio of BJU for weight loss. The numbers should be: 50 - 30 - 20%. It follows from this that when organizing nutrition, it is necessary to increase the proportion of proteins, reducing carbohydrates with fats.

How to implement it in life? It is necessary to make a diet taking into account the requirements for BJU, change eating habits. It is important to consider:

• Carbohydrates are fast, contributing to the increase in fat, weight gain. These include sweets, flour products. Slow, giving energy to the body, activating the work of the brain - pasta from durum grain varieties, cereals, greens. Useful for weight loss whole grain breads, vegetables, oranges.
• Proteins can be obtained if you eat fat-free cottage cheese, chicken, milk, beef, fish.

Particular attention among the parameters of KBJU needs to be paid to fats. They are substances important for the functioning of the body, especially for women. It is a mistake to assume that reducing the amount of fat will lead to weight loss - there is a high probability of hormonal imbalance. It is worth knowing - the use of unsaturated fats is useful, it is necessary to include in the food menu:

• lean meat;
• vegetable oil;
• nuts;
• fish oil;
• fatty fish.

How to calculate your daily calorie intake

To say goodbye to extra pounds, it is important to know how to calculate KBJU for weight loss. The first parameter is the number of calories. You can complete the task using special programs that, like calculators, are able to automatically calculate values. To find out this important parameter of KBJU, you must enter the data:

• growth;
• age;
• degree of activity.

There are also ways to calculate the daily calorie intake without an automatic counter - using special formulas. Calorie is determined from them - the consumption rate for the main metabolism. It includes the energy costs necessary to ensure the vital activity of the body - sleep, breathing, digestion of food, brain function. Accounting for the level of activity is carried out by correction factors:

• lack of workload, office work - 1.2;
• training three times a week - 1.3;
• athlete's daily training loads -1.7.

formula for calculating calories per day

How to calculate KBJU for weight loss? When determining calories per day, one of the popular methods is used - the formula for calculating calories Muffin - Jeor. The results of the calculations are adjusted by correction factors, if necessary, fat burning, weight loss are reduced by 25%. There are differences in the calculations depending on gender:

• women - K \u003d 10xM + 6.25xR - 4.92xB - 161;
• men - K \u003d 10xM + 6.25xR - 4.92x B + 5;
• K - calories, kcal;
• M – body weight, kg;
• B – age, years;
• P - human height, cm.

How to calculate proteins, fats, carbohydrates

To ensure effective weight loss, you need to know KBZhU - the amount of basic substances required for the normal existence of a particular person. How to calculate proteins, fats, carbohydrates? You will need a formula and the following data:

• daily calorie;
• BJU norms for the day;
• permissible discrepancy from the calculated values;
• calorie content of 1 gram of basic substances.

Formula for calculating BJU

To determine the JBU for weight loss, it is necessary to calculate the standards for a particular person. To do this, take into account the calorie content of 1 gram of a substance in kcal. This value is 4 for protein, 9 for fat, and 4 for carbohydrates. The minimum values ​​\u200b\u200bof the normative percentage of each substance and the calorie (K) that were calculated earlier are taken as the basis. According to the formulas for calculating BJU, the minimum daily amount in grams is determined:

• proteins - B = Kx30%: 4;
• fat - F \u003d Kx20%: 9;
• carbohydrates - Y \u003d Kx40%: 4.

How to calculate BJU for weight loss

Knowing the normative values ​​of KBJU, you can easily determine the values ​​\u200b\u200bnecessary for losing extra pounds. How to calculate BJU for weight loss? There are various techniques. It can be a program or a very simple formula for calculating BJU for weight loss. It is based on the mass of a person, which is multiplied by the amount of substance needed for each day. In the calculation of carbohydrates per kg of weight, an indicator is introduced - 5 grams. Knowing how to count BJU for weight loss, it is worth considering similar parameters for:

• proteins - 1.2-1.49 g;
• fat - 1 g.

BJU norm per day

If you have a daily standard for KBZhU, you can calculate the standards for a specific person, taking into account his age, gender and the tasks that he faces. It can be maintaining a constant weight, losing weight, gaining mass. Specialists in the field of dietetics adopted the norms of BJU per day:

• in grams, the proportion is 1:1:4;
• percentage combination - proteins - 30-39, fats -20-24, carbohydrates - 40-49.

BJU norm for weight loss

Indicators for effective weight loss are determined taking into account the standard values ​​of KBJU. Professionals were able to calculate that weight loss requires a reduction in the number of calories, carbohydrates, and fats. It is undesirable to reduce proteins, so the final rate of BJU for weight loss in percentage terms looks like this:

• proteins - 40-44;
• fats - 15-19;
• carbohydrates - 30-40.

Video: how to calculate KBJU

Attention! The information presented in the article is for informational purposes only. The materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give recommendations for treatment based on the individual characteristics of a particular patient.