To bring his figure in order, a person must consume the right amount of protein, fat and carbohydrates - BJU. Today, different formulas are known, allowing yourself to calculate the necessary values. Calculating BZH for weight loss for women is simple enough, the main thing is to know and correctly use the existing formulas. Thanks to the received values, you can easily create a menu for yourself every day.
How correctly to calculate BZHU for weight loss?
Many people believe that fat should be completely eliminated, but this is a mistake, because their presence in the diet is important for maintaining health.
Correct ratio of BJU for weight loss:
- Fats - from the total amount of consumed calories should not be more than 20%.
- Proteins - an important component of the diet and this substance should be no more than 40%.
- Carbohydrates - their number should be maximum and their rate for weight loss is not more than 40%.
To make the calculation of BJU for weight loss, you must first calculate the calorie content of the daily diet . To date, there are several formulas in which you just need to substitute your own values and perform simple calculations by simple mathematical actions. The most common formulas are:
Women: 655 + (9.6 x your own weight in kg) + (1.8 x your height in cm) - (4.7 x age).
Men: 66 + (13.7 x your own body weight) + (5 x height in cm) - (6.8 x age).
After calculating, the value of calories is obtained, which are important for maintaining the existing weight. The next step is to multiply the result by a factor that takes into account the motor activity:
- inactive way of life - 1,2;
- minimum load, trainings not more than twice - 1.38;
- train more than three times a week - 1.55;
- go to the hall more often five times a week or you have a difficult job - 1.73.
After this, the calorie value of the diet for the full existence of the organism is obtained. The next stage - the resulting value should be multiplied by 0.8, and if you want, on the contrary, gain mass, then the coefficient is 1.2.
It remains to use the formula for calculating BIO for weight loss, for which it is worth considering that 1 g of proteins and carbohydrates should be taken at 4 kcal, and 1 g of fat - 9 kcal. Taking into account the percentage of BZHU, about which we wrote earlier, it remains to calculate:
- proteins = (caloric value x 0.4) / 4;
- fat = (caloric value x 0.2) / 9;
- carbohydrates = (calorific value x 0.4) / 4.
Consider an example for a woman whose height is 178 cm, weight - 62 kg, and age - 26 years. She sports four times a week. The calculation will be as follows:
- 655 + (9.6 x 62) + (1.8 x 178) - (4.7 x 26) = 655 + 595.2 + 122.2 = 1372 kcal.
- 1372 x 1.55 = 2127 kcal.
- 2127 x 0.8 = 1702 kcal.
- Proteins - (1702 x 0.4) / 4 = 170 g, fats - (1702 x 0.2) / 9 = 38 g, carbohydrates - (1702 x 0.4) / 4 = 170 g.