We have already met and today we will learn how to count how many KBJU (calories, proteins, fats and carbohydrates) you need to consume daily. And you ask yourself why are you doing this? And in order to achieve the desired result (lose weight / gain weight / maintain weight). If you want a healthy and beautiful body, you will have to learn how to eat right and count the daily calorie intake.
There are many different formulas for calculating KBJU, but I consider the formulas that take into account% body fat to be the closest to the accuracy. The ratio of the percentage of fat and muscle can decently affect the final number of calories per day.
Determining the percentage of fat from a photo
The disadvantage of this method is that we girls cannot always objectively evaluate, we always want to lower the figure :)
Determination of the percentage of fat in the body by photo
Also, % of body fat can be found by body mass index.
This method is suitable for those who do not train or are just going to. Body mass index (BMI) is calculated using the formula:
BMI = weight (kg) / height (sq.m)
I will show by my example (weight = 48 kg, height = 166 cm), BMI = 48 / (1.66 * 1.66) = 17.41. Comparing myself with the examples in the photo and taking into account my BMI, it turns out that I have about 19% body fat.
Determination of body fat percentage by BMI
And let's start counting the daily calorie intake according to the Ketch-McArdle formula. Knowing the percentage of fat, we calculate what is the weight of a dry body. Let's take a look at my example:
- fat weight\u003d weight *% fat \u003d 48 * 0.19 \u003d 9.12 kg
- dry body weight= weight - fat weight = 48 - 9.12 = 38.88 kg
BM = 370 + (21.6 * dry weight)
BM \u003d 370 + (21.6 * 38.88) \u003d 1,210 kcal. In general, so many calories are enough for me to just sleep or lie down :)
But, we can’t just wallow all day, so we need to find out how many calories are needed to maintain our current weight. To do this, you need to multiply the result by the coefficient of your daily activity.
1.2 - calm lifestyle, sedentary work, lack of sports
1.375 - moderate activity: 1-3 times a week light exercise, housework, light cardio, walking
1.55 - average degree of activity: strength training intensively 3-5 times a week
1.725 - high activity: heavy loads and training 6-7 times a week
1.95 - very high daily activity rate: prolonged heavy exercise, professional sports, intense training several times a day
1210 * 1.375 = 1,664 calories I need to consume daily to maintain my current weight.
To find out how many calories you need for weight loss or vice versa for weight gain (as in my case), we simply add or subtract 10-20%, i.e. create a deficit (lack) or surplus (surplus) of calories.
For example, in order for me to gain weight: 1664 + 15% (I took the average) = 1913,
to lose weight: 1664 - 15% = 1414.
Things to consider when calculating calorie intake:
- For example, you work in an office and train 3 times a week. When you are at work without training, on that day you should consume calories with a lower activity ratio that is suitable for that day, i.e. 1.2. It's the same on days with more intense activity when you have workouts.
- If you plan to lose weight or gain weight, then you need to reduce / increase calories gradually so that your body does not have stress and does not decrease metabolism. So the weight will go away smoothly, which means that the likelihood of its return will someday decrease.
- You should monitor changes in weight and % fat in order to recalculate your calorie intake. You can recalculate approximately once every 3 months.
- If you are losing/gaining weight, take a break every 3 months for a weight-maintaining calorie intake.
How much BJU (proteins, fats and carbohydrates) do you need daily
And it would seem that everything, now we know how many calories you need to consume daily in order to achieve the desired result. But for complete control of the situation, you need to maintain a balance between BJU (proteins, fats and carbohydrates), which is what our food consists of. After all, the lack of one can lead to disorders in the body. For example, if you do not get enough fat in your daily diet, hormonal failure may occur. Also, the body needs vitamins, which you can buy on iHerb.com, for a $5 discount follow the link or enter promo code ZRS875, There is a large selection and most importantly good quality.
2 gr. protein per kg. weight (calorie content of 1 gram of protein is equal to 4 calories)
1 gr. fat per kg. weight (calorie content of 1 gram of fat is equal to 9 calories)
the rest is carbohydrates or 2-4 gr. per kg of weight (calorie content of 1 gram of carbohydrate is equal to 4 calories)
Example: My weight is 48 kg and my daily calorie intake for weight maintenance is 1664.
Proteins \u003d 2 * 48 \u003d 96 gr. To find out the possible calorie content 96 * 4 = 384 calories
Fat = 1 * 48 = 48 grams, 48 * 9 = 432 calories
Find out how much it is in grams: 848 / 4 \u003d 212 gr (for an ordinary person, the minimum carbohydrate is 100 gr)
Eventually, to maintain weight, my calculation of KBJU per day looks like this:
- 1664 calories
- 96 gr. squirrel
- 48 gr. fat
- 212 gr. carbohydrates
And in order not to turn into a crazy aunt who constantly writes down and counts something, install the food diary application on your phone. Such as Fatsecret, Lifesum, DietOnLine, MyFytnesspal and others, they will help you to comply with your CYF in a day. In these food diaries, you can add products yourself, choose from the proposed ones and use the barcode. But, when you enter your data, the program itself calculates the calorie intake per day, but it is not known by what formula the KBJU was calculated, so correct it manually for your calculations. Also, when choosing products added by someone earlier, recalculate the calorie content of the dish yourself and make your changes. On the Internet you can find food calorie analyzer(for example, on the site calorizator.ru, health-diet.ru) you can calculate the calorie content of the dish by the ingredients. This will help you control the process of eating, get used to not eating too much and learn to determine “by eye” in the future.
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