What should be the ratio of proteins, fats and carbohydrates in the diet. How to calculate BJU for weight loss. The daily rate of proteins, fats and carbohydrates, taking into account your weight

Olya Likhacheva

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

Content

In pursuit of a slender body, women and men are ready for a lot. What they can’t come up with: different activities, exercises, diets and fasting days to maintain physical fitness. A rational ratio of proteins, fats and carbohydrates for weight loss is a consistently popular and effective way to control weight, which is based on the use of a calorie calculator plus BJU calculation. Do you know all the features: what is it, what is the plus, how to calculate everything correctly? Let's take a look at everything in order!

What is BJU

An abbreviation that is widely used to denote 3 words: proteins, fats, carbohydrates is BJU. For competent weight loss and well-being in general, it is extremely important to observe the energy balance of the body - what we get with food, and then we spend it throughout the day when walking, mental activity, playing sports. An excess or deficiency of one or another useful substance / mineral can play a cruel joke on health. It is important to ensure that the energy intake/expenditure is at the right level.

The main sources of BJU are food. For example, from meat, fish, milk and eggs, the body will be saturated with a large amount of protein. Vegetables, flour products and even chocolate are rich in carbohydrates. Including oil and fatty meat in the menu, we get fats. However, it is better to choose unsaturated organic compounds - their optimal amount is in seeds, oily fish, nuts. It is important that the diet is balanced, the regime is thought out, all these elements are present in the norm.

Optimal ratio of proteins, fats and carbohydrates

The norm of BJU is determined for each individually, while “repelling” from weight, age, gender, activity. However, nutritionists are of the opinion that the optimal proportion is 1:1:4. This ensures a balanced diet and the intake of the required amount of kcal. For athletes and muscle growth, the distribution formula is different - 1: 0.8: 4, and for gaining large mass, the need for carbohydrates will increase by 2 times.

BJU norm for weight loss

Do you wish to become slimmer? Then the calculation of BJU for weight loss as a percentage will have a different look. You can start the fat burning process by increasing the percentage of proteins (white meat, eggs, seafood, cottage cheese, milk and kefir) and reducing carbohydrates (sweets, pastries, pasta, potatoes). You should not go to extremes, arrange tests for yourself at a minimum - keep the ratio of proteins, fats and carbohydrates for weight loss "adequate". The main thing is to know the optimal combination. Plus, do not disdain training: muscle tone is good. Don't forget about healthy sleep.

The ratio of BJU for weight loss for women

We will take the daily ration of a person as conditional 100%. You will start to lose weight if you follow a diet that consists of 30-35% protein, 10-25% fat, 45-50% proper carbohydrates. If you are going to undergo drying, then you need to observe the reduction of carbohydrates and fats to a minimum. The ideal percentage of BJU for weight loss is 30:20:50%. Girls do not need to give up fats, their weight should be within the normal range, because they play an important function for the body (they affect the health of the reproductive system, hormone synthesis, are needed for hair and nails).

How to calculate BJU for weight loss

First, it is important to determine the calorie content that the body needs for a day, and then you can calculate the BJU for weight loss. So, several steps:

1. Calculation of metabolic rate: 655 + (9.6 * current weight in kilograms) + (1.8 * your height) - (4.7 * full years).
2. We will adjust for your activity: very low (constantly sit) - 1.20, small (exercises a couple of times a week) - 1.38, medium (up to 5 times every week with a small load) - 1.55, high (do intensive and complex workouts) - 1.73.
3. From the result we subtract 500 calories, we get the daily rate, for example, 1500.
4. You can expand the limit: + -200 calories (1300-1700). Below - already harm to the body, slow metabolism, hormonal failure. Above - forget that you will lose weight, on the contrary, you will gain excess weight, because the income will not be spent.

How much protein do you need per day to lose weight

Based on the information received and knowledge about the level of substances, we can conclude that the norm of proteins for weight loss is 1300 (calories) * 0.30 (normal protein level) / 4 (kcal per 1 g), i.e. 97.5 g .This is the lower limit. The upper will be 1700 * 0.35 / 4 = 149 g. Your allowable intake is 97-149 g. Remember, falling below the limit means exposing the body to increased stress. Instead of burning fat, get a stagnant metabolism.

How much fat do you need per day for weight loss

In the same way, we calculate the amount of fat during weight loss. Minimum formula: 1300 (calories) * 0.15 (normal fat) / 9 (kcal per 1 g), i.e. 22 g. Upper limit: 1700 * 0.20 / 9 = 38 g. If you increase the grams , then you will not achieve the effect of losing weight. Stick to the recommended indicators (in our case, from 22 to 38 g) and you will definitely see the result.

How many carbs do you need per day to lose weight

The third group of our ratio is considered exactly the same. The minimum rate of carbohydrates per day for weight loss will be 146 g: 1300 (calories) * 0.45 (normal level) / 4 (kcal per 1 g). At the same time, the upper threshold for active weight loss is 191 g: 1700 * 0.50 / 4. Keep in mind that you need to give up fast calories - chocolate, cookies, chips, crackers, bananas, potatoes are also banned. They are not helping us in the fight against excess hated weight! You need slow "comrades".

What carbohydrates can you eat while losing weight

The consumption of "complex" foods that contain fiber is recommended. They will saturate the cells with useful components. Replace soda and sweets with broccoli, lettuce, cabbage, pasta exclusively from durum varieties, brown rice, buckwheat, beans, lentils. Carbohydrates for weight loss should be those where the starch content is minimal. Corn, legumes, grain products - leave for better times.

Formula for calculating BJU

The ratio of proteins, fats and carbohydrates for weight loss can be different - we figured it out. Calculating BJU for weight loss is simple, it does not take much time. The nutrition program is compiled individually, therefore the calorie counter, percentage of organic compounds may vary. A rational combination of diet, exercise and rest will help you lose weight. Determine the best option yourself or online using a calculator!

Calculation of BJU on an online calculator

You can not bother with the calculations, but use the BJU calculator online. All you need is to write down the data of your weight, height, gender, goals (to lose weight / gain weight), lifestyle. The system will calculate the rest automatically. Decryption is not needed. The calculator will help answer the following questions:

1. How many calories, BJU do you need per day?
2. How many calories do you need to consume to gain / lose / stay in shape?
3. Do you need BJU? Your norm of BJU per day is the boundary limits.

Video: The correct ratio of BJU for weight loss

Attention! The information provided 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.

Discuss

The ratio of proteins, fats and carbohydrates for weight loss - how to calculate correctly using formulas

Attention: before using any methods that can affect your health, consult a doctor. The information presented on the site is not intended for self-treatment, but is placed for educational purposes.

Why is this needed?

The calculator allows you to get the answer to:

• How many calories, proteins, fats and carbohydrates do you need?
• How much do you need to increase or decrease your calorie intake in order to gradually lose weight or gain weight?
• Are you eating enough fats and proteins?

and similar questions.

Calculation method and its advantages

Please note: calories are counted according to three independent formulas; two of them take into account not only body weight, but also your gender and age. To determine the target corridor, data calculated using the Mifflin-San Geor formula are used, the other two options are needed so that you can independently assess their reliability.

If the results for different formulas differ greatly (by 15 percent or more), this may indicate that an individual consultation is necessary in your particular case. If the data more or less converge, this indirectly confirms the correctness of the assessment.

If you want to lose weight, then the program calculates a range of 80 - 90% of the norm; if you want to gain weight - in 110 - 120%.

Proteins, fats and carbohydrates are calculated based on the required amount of calories; for losing weight, this ratio is as follows: proteins - 25 - 35%, fats - 25 - 30%, carbohydrates - 40 - 50%. For a set of muscle mass, 30 - 35%, 25 - 30% and 45 - 55% are recommended, respectively.

Of course, all results are nothing more than a guideline for the development of an individual diet. Use them wisely and treat them as critically as possible.

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

Nutrition plays a major role on the way to a beautiful body. To lose weight, you need to know your BJU - the ratio of proteins, fats and carbohydrates. Read also -. We will talk about how to correctly calculate the ratio of BJU 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 and expended is the energy balance of the body.

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

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

1. Basal metabolism is the metabolism that ensures the functioning of the respiratory, circulatory and other body systems at rest.
2. The cost of energy for any activity - it can be both mental and physical labor.

How to Calculate Metabolic Rate

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

The more muscle you have in your body, the more calories you burn at rest. That is, doing regular sports 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 following formula is used:

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

Calculate the BMR for a girl aged 25 years 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.

Calculating calories burned based on activity level

A woman's need for calories is 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.

The calculation of the number of calories burned is based on the application of the coefficient of physical activity:

• 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 exercise (training at home or in the gym 3-4 times a week, active lifestyle) - 1.55;
• mobile lifestyle (high-intensity training 5-6 times a week; work related to physical labor) - 1,725;
• intensive lifestyle (professional sports, work associated with heavy physical labor) - 1.9.

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

Consuming 1897 kcal per day, the girl will not get better, but she will not lose weight either. Since we are interested in losing weight, we need to create a deficit. To do this, subtract 10-20% from the resulting number:

• 1897 - 10% = 1707 kcal;
• 1897 - 20% = 1517 kcal.

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

The value of BJU for the body

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

Proteins are the building blocks of all cells and tissues in the body. Without them, it is impossible to build muscle mass. With a lack of carbohydrates in the body, proteins become a source of energy.

Fats are the main component of all cells. Only in fats are the necessary substances responsible for the regeneration of the skin, the strength and beauty of the hair, the normalization of the hormonal background. For women, fat intake 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 need to try to get complex carbohydrates and fiber from food, and minimize or eliminate the intake of simple carbohydrates from food.

BJU calculation

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 tend to give a misleading idea of ​​how many ingredients are needed.

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

• proteins - 4;
• fats - 9;
• carbohydrates - 4.

BJU calculation:

1. Proteins - for a woman with a moderate level of activity, 1-1.5 g is needed for each kg of weight: 55 * 1 \u003d 55 g; 55 * 1.5 = 82 g.
2. Fats - 0.8-1 g per kg of weight: 55 * 0.8 \u003d 44 g; 55 * 1 = 55 g.
3. Carbohydrates - calculated by subtracting calories from proteins and fats from the total daily diet: 1517 - 55 * 4 - 44 * 9 \u003d 901 kcal \u003d 225 g; 1707 - 82 * 4 - 55 * 9 \u003d 884 kcal \u003d 221 g. It turns out about 4 g of carbohydrates for every kg of weight.

Thus, BJU for a losing weight girl aged 25, weighing 55 kg, 165 cm tall and with a 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 weight loss. No wonder they say that 70% of success on the way to a beautiful figure depends on nutrition, and only 30% on training.

But in no case do not exhaust yourself with diets. Nutrition should be complete and balanced, and the menu should be varied. In addition, you need to know your norms of calories, proteins, fats and carbohydrates, which depend on many factors.

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

2017-01-16

Olga Zhirova

Comments: 0 .

Megan92 () 2 weeks ago

Recently, I firmly decided to lose weight ... I got into the Internet, and there are so many things, my eyes run wide!! Now I don’t know what to do, where to start .. Therefore, I turn to you! How did you lose weight? what REALLY HELPED?? I would very much 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 garbage, just torture yourself. No matter how much I tried, nothing helped. The only thing that helped to throw off about 7 kg is X-Slim. I found out about him by chance, from this article. I know many girls who have also lost weight.

P.S. Only now I myself am from the city and we did not find it for sale, I ordered it via the Internet.

Megan92 () 13 days ago

Daria () 12 days ago

megan92, so it is indicated in the article) I will duplicate just in case - X slim official website

Rita 10 days ago

Isn't this a divorce? Why sell online?

Yulek26 (Tver) 10 days ago

Rita, you seem to have fallen from the moon. In pharmacies - grabbers and even want to make money on it! And what kind of divorce can there be if you pay after receiving and you can get one package for free? For example, I ordered this X-Slim once - the courier brought me, I checked everything, looked and only then paid. At the post office - the same thing, there is also a payment upon receipt. And now everything is sold on the Internet - from clothes and shoes to appliances and furniture.

Rita 10 days ago

Sorry, I didn't notice at first the information about the cash on delivery. Then everything is in order for sure, if the payment is upon receipt.

Elena (SPB) 8 days ago

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

Dima () A week ago

Also ordered. They promised to deliver within a week (), what will we wait

Almost every dietitian calculates a nutrition plan for his patient based on the correct ratio of proteins, fats, carbohydrates (BJU). Adhering to a certain diet that does not restrict a person in food, the extra pounds of the latter will begin to go away. Calculate BJU for weight loss you can do it yourself, following a special formula.

For the normal functioning of the body, the proper distribution of energy and calories, a person needs to eat right. The balance of BJU is the uniform supply of all the necessary nutrients. It is usually easy to stick to the chosen nutrition plan, it is difficult to call it a diet, since there are no restrictions in the diet - only a calculation by quantity. You don't have to completely cross out your favorite foods. There are just fewer of them than usual.

At calculation of BJU for weight loss there are adherents who have successfully reduced their weight without giving up the necessary substances. As happens in cases with protein or carbohydrate diets, where there is a complete rejection of other products.

For the normal and healthy functioning of the body requires:

• Fats which are responsible for firmness, smoothness and elasticity of the skin. Despite the fact that an excess of this substance leads to obesity, it is impossible to completely abandon lipids. It is thanks to them that the central nervous system functions normally, and the immune system remains strong enough.
• fast carbohydrates, although they do not benefit the body, they allow you to get a supply of energy that is quickly consumed. They are found in cakes, sweets, chocolate. In small quantities, fast carbohydrates do no harm, they are consumed quickly. Slow ones are absorbed for a long time, give saturation for a long time, they are not deposited anywhere. In addition, carbohydrates are necessary for the normal functioning of the brain.
• Squirrels- are the building material that is responsible for the formation of muscles. You can’t replace them with any other substance, so you can’t refuse to take protein foods. However, the excess tends to be deposited in the most inappropriate places - there must be a measure, a balance.

Proteins are usually divided into two categories: complete and inferior. The former are found in dairy products, the latter are vegetable. Both are necessary for the normal functioning of all vital systems of the body, maintaining immunity, and the formation of strong and healthy muscle tissue.

Calories Consumed

• 655 + (9.6 X weight in kg) + (1.8 X height in cm) - (4.7 X woman's age).

The formula calculates the basic calorie consumption, which only allows you to maintain the body at one weight: without losing weight or gaining weight. You can calculate on a regular calculator, writing intermediate results on a piece of paper for clarity.

For men, the formula looks different:

• 66 + (13.7 X weight) + (5 X height) - (6.8 X age).

In order to lose weight, adhering to the recommended calorie plan, the result must be multiplied by a certain coefficient (shown in the table) using the same calculator.

To calculate BJU for weight loss, it is necessary to take only 80% of the final figure obtained. This will be the ideal number of calories consumed per day that can be included in the diet. The results of the nutrition plan will be noticeable in a couple of weeks.

No matter how accurately the selected diet is observed, it can only help if a completely sedentary lifestyle remains in the past. At least infrequent walks should become a habit - 10-15 minutes a day on foot is enough to burn extra calories.
We have already written about the importance of an active lifestyle. In particular, about how important and effective.
You can find all our recommendations for creating an optimal physical activity plan in the section

Balance of proteins, fats and carbohydrates for weight loss

The correct ratio of proteins, carbohydrates and fats contributes to the most rapid weight loss. Therefore, it is considered by nutritionists that a person should receive per day:

• 40% of all consumed substances are proteins (4 kcal);
• 40% are carbohydrates (fast and slow at the same time - 4 kcal);
• 20% - fats (9 kcal).

Therefore, the final result obtained from the previous formula must be multiplied by the percentage of the substance, dividing the total by calories.

It looks like this in an example table:

What happened is the number of grams of food (daily intake) containing the desired substance.

To stick to a nutrition plan, it is worth keeping a diary or journal, which will record both the amount of BJU contained in the products and how much was eaten during the day. The calculation is in grams. It is worth remembering that all high-calorie foods should be consumed in the morning - they will be converted into energy without being deposited in the form of fat.

Low-calorie foods with a good BJU ratio

There are a number of healthy and low-calorie foods that you should definitely include in your diet. They are presented in the table in more detail.

In order for the body to be properly saturated during the day, you can use the products from the table to draw up a menu for the period of weight loss. So, buckwheat or rice can be a great side dish for chicken or turkey breast, and oatmeal is a breakfast before a hard day's work.

In order for calories to be consumed evenly, it is worth focusing on more high-calorie foods during the period of time when physical activity is the highest. Usually it's morning. Therefore, most often breakfast turns out to be hearty, and dinner is actually dietary, consisting of “light” foods.

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

The correct ratio of BJU

No matter how a person eats before, in order to lose weight, he needs to reduce the proportion of carbohydrates and fats in the diet and increase the proportion of protein. It is impossible to completely abandon carbohydrates, because the body draws energy from them, but simple carbohydrates must be replaced with complex ones, that is, instead of baking and baking, use 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, contained in vegetable oils and fish oil. Proteins can be obtained from lean meats and fish, 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 BJU ratio for mass gain will already be different. A man with a weight of 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. Carbohydrates per day you need to consume 300-450 grams, which in terms of 1200-1800 Kcal comes out. Fat should be 75-150 g per day or 675-1350 kcal.