How to calculate BZHU: features, norms and recommendations

To maintain physical fitness, gain muscle mass, or successfully lose weight, a person needs to control his diet, know how to calculate BJU, determine the energy and nutritional value of each meal consumed. Carefully watching the changes in their weight, slimming people try to get rid of extra pounds as soon as possible, reviewing their diet and reducing its nutritional value. But sometimes the desire for a quick result plays a cruel joke on them. Why?

Basic value of the diet

A positive result of losing weight can be obtained through the correct calculation of the caloric content of the diet and the energy value of each of the products used. Food refusals, debilitating hunger strikes and dubious mono-diet not only harm the body, but often cause feelings of painful discomfort. At the same time, a competent ratio of useful components in the process of nutrition provides the body with the necessary amount of energy for a full-time life and at the same time helps each losing weight build the figure of his dreams, safely getting rid of excess kilograms. Most professional recommendations telling how to calculate BJU for people supporting their weight, seeking to build muscle mass or lose excess pounds, are primarily tied to the WHO guidelines on proper nutrition. According to professionals, human health and activity depend on the daily intake of proteins (1 g per 1 kg of body weight), fats (1.1 grams per volume) and carbohydrates (4 g respectively). This basic ratio of BZH completely fits in the "corridor" - from 10 to 15% of proteins, from 30 to 35% of fats and from 50 to 60% of carbohydrates. But many fitness trainers recommend their clients before calculating BJU for weight loss, use the scheme: 30-35% protein, 10-15% fat, 50-60% carbohydrates. Or the common ratio: 30/20/50. In this formula, the protein was given an unusual energy function instead of fat.

The history of the appearance of the "golden" scheme of losing weight

In order to maintain the weight in the norm, the specialists deduced the classical ratio of BIO in grams - 1: 1: 4. This percentage is as follows: 14/31/55 and in total is 2,400 kcal. Nutritionists have calculated that for the effective weight loss of patients this energy value of the diet can be halved, up to 1200 kcal. To reduce the daily norm of proteins is impossible, therefore carbohydrates and fats have been cut off. From the ratio 4/9/16, which together give 29, 14 were subtracted, removing 5 units from fats and 9 - from carbohydrates. As a result, 4/4/7 remained, which in percentage terms meant 27/27/46. Having reduced fats and rounded proteins with carbohydrates, professionals have deduced the universal formula, helping to learn how to calculate BJU for losing weight: 30/20/50. But this scheme is valid only for a calorie intake of 1200 units! To date, the Institute of Nutrition of the Russian Academy of Medical Sciences has established daily consumption norms for an adult: proteins - no less than 70-105 g (10-15% ration per day) and fats with identical weight in grams, but 30-35% of calories. The difference in the amount of nutrients is due to the individual's physical activity of the person.

Popular formulas for calculating the ratio of nutrients in the diet

In order to calculate the norm of BJU on the basis of two common formulas - Harris-Benedict (proposed in 1919 and modified by contemporaries) and Mifflin-San Jehore, which was drawn recently (in 2005), it is necessary to decide which one suits the slimming one more. For people who ignore sports and prefer passive pastime, the mobility factor (CP) corresponds to 1.2; For those who exercise moderately (3 times a week), it increases to 1.375; Strongly training (5 times in 7 days) it is necessary to take into account KP = 1,4625. All manual workers, who are also keen on power exercises, will approach KP 1,6375; Engaged intensively several times a day - 1,725; But if physical work is added to this dense schedule of training, the CP will grow to a value of 1.9. Both schemes of calculating the basic daily calorie use this parameter. In the first (Harris-Benedict) calculation is as follows: 655.1 + 9.563 x weight in kg + 1.85 x height in cm - 4,676 x age. Then the result is multiplied by the CP. This calculation has a small error for the modern person (about 5%), so often dieticians use the second formula. Knowing your height and weight, you can also calculate the basal metabolic rate (MEA) according to the Muffin-Geor scheme (also called the Mifflin-San Jehora formula) for women: 9.99 x weight in kg + 6.25 x height in cm - 4.92 x age - 161; For men: 9.99 x weight in kg + 6.25 x height in cm - 4.92 x age + 5. The daily requirement for calories will be equal to the values obtained, to which it is necessary to add 10% of the basal metabolism (energy used For digesting food) and multiply the amount by the activity factor: SPK = (BOV + BOV x 0.1) x CP.

With this method of calculating the calorie, a person can maintain his weight, but to lose weight, you need to create a deficit, reducing it by 500 kcal. For a comfortable weight loss calculate the corridor of calories. To do this, add 100 kcal (upper limit) to the result obtained and subtract 250 kcal (the lower limit) from the original figure. For example, if the diet should be 1500 kcal (2000-500), then the lower limit of the corridor will be 1,250 kcal, and the upper limit - 1600 kcal. Taking into account the caloric content of nutrients: proteins (4 kcal), fats (9 kcal) and carbohydrates (3.75 kcal) per gram, respectively, you can calculate the calories of BJU and the amount of each of the nutrients in the diet. Proteins will be 1500 x 0.3: 4 - about 113 g, fats - 1500 x 0.2: 9, i.e. about 33 grams, carbohydrates 1500 x 0.5: 3.75 (about 200 g). Thus, the energy value of proteins in the diet will be 450 kcal (113 g x 4), fats - 300 kcal (33 x 9), and 750 kcal of carbohydrates (200 x 3.75).

Proteins

Critics of this method of calculating the ratio of nutrients with the help of daily caloric intake pay attention to a significant bias in the diet: excessive amounts of protein, lack of fat and a small amount of carbohydrates. Before calculating BMU according to the advice of dieticians who adhere to the above method, it must be taken into account that the excess of proteins leads to: increased stress on the internal organs (kidneys and liver especially suffer); Increased urea concentration in the blood; Putrefactive dyspepsia (decay of proteins in the large intestine); Excessive load on the digestive tract. The abundance of protein in the diet is contraindicated in people with diabetes (2 types), which is often the case with obesity.

Fats

Reducing the vital environment for the breakdown of fat-soluble vitamins A, D, E and K leads to a violation of their energy and plastic function. Deterioration of the skin, nails and hair - an external manifestation of deficiency of fats and vitamins. Hypovitaminosis A is "night blindness", D - depression, loss of strength, muscle weakness, conception problems, osteoporosis, diabetes and obesity, E - reduction of its antioxidant effect, formation of thrombi, development of arteriosclerosis of vessels; K - reduction of blood clotting, increased capillary permeability, deterioration of tissue regeneration. Fats are often called the "secret" of female beauty. Fitness trainers often urge before calculating BJU, pay attention to WHO standards and not allow excessive fat reduction. Even for very strict diets, the lower critical bar of consuming an important nutrient is 0.8 g per 1 kg of body weight. Reduce the caloric content of the diet is better due to the use of healthy fats (vegetable oils) and reduce the volume of fast carbohydrates.

Carbohydrates

The most valuable components of these substances are disaccharides and monosaccharides. Their balance ensures the full functioning of the muscular system, strengthening it and forcing it to work intensively. With a lack of these substances, weight loss experienced general exhaustion, malaise, malfunctioning of the central nervous system. In case of an overabundance of incoming carbohydrates, a person faces obesity, diabetes mellitus and problems with the digestive system. It is known that these components of the products give energy to the body and nourish the brain, so the diet should contain a sufficient number of complex (difficult to digest) or slow carbohydrates, giving saturation and strength. A consumption of fast simple carbohydrates is better to minimize and not eat them in the afternoon, when the body is most predisposed to convert them into fats.

How to calculate BJU for weight loss

To correctly calculate the ratio of nutrients in the diet, nutritionists and sports nutrition experts advise the main parameter to use the individual weight in kilograms. The protein norm will correspond to the world standards (1 g per 1 kg of weight), and the required caloric deficit (400-500 units) will be created due to adequate reduction of fats and carbohydrates. To reduce them is necessary proportionately, and in violation of borderline norms, consider the main recommendations of WHO, changing the total calorie. Only in this case it will be possible to correctly calculate the quantity of BJU without forming a bias in the diet, and as a consequence, losing weight will proceed comfortably and safely for health. Only for athletes who have long been engaged in power training, people who are friends with sports all their lives, the process of muscle building through the burning of subcutaneous fat (drying of the body) is associated with increased consumption of lean protein along with a decrease in the amount of carbohydrates in the diet. These events are held in conjunction with a whole program of recommendations, so with moderate physical exertion, experts do not advise using them themselves.

BJU: how correctly to calculate their quantity in one dish

After understanding the caloric content of the daily ration and calculating the energy value of each of the nutrients in the diet, it is necessary to determine how much protein, fat and carbohydrates are contained in each of the prepared dishes. To count, you need to equip yourself with an arsenal of tools: kitchen scales, a calculator, tables of caloric content of raw foods - and start a food diary. They will help to calculate BJU dishes once, and in the future to use ready-made values. In addition, the diary will become a source of information about your eating habits, which in case of violations can always be corrected. First we weigh all the products and calculate their total calorific value, including the energy value of nutrients in raw form. We also learn the weight of the prepared dish (necessarily subtracting the weight of the pan). Water does not have calories. For example, the energy value of 100 grams of dry buckwheat is 336 units, the porridge from it is boiled and weighs 200 grams, but the total calorie remains the same - 336 units. Therefore, 100 grams of finished porridge will have a calorie content of 168 units. In fried dishes, the nutritional value of the main product should be added 20 percent - the energy value of the soaked oil during heat treatment. The grilled chicken becomes more caloric by a third, and the dried fish by the loss of moisture - twice. In the salt, along with water, no calories. In the broth, one-fifth of the total number of calories of raw foods (20%) is left, which are cooked in it (meat, fish, mushrooms or vegetables). Berries and fruits give compote a third of their caloric content (30%).

Advice

Fitness trainers in practice recommend, when calculating the individual ratio of BJU independently, not to exceed the minimum values: protein (not less than 1 g per 1 kg of weight), fats (not less than 0.8 g per kg) and carbohydrates - at least 50 grams Per day (in conditions of compliance with a low-carbohydrate keto diet with a predominant amount of proteins in the diet). If the starting weight of a person's body before losing weight is large enough, then it is better to calculate the BJU in stages (after every 5-10 kilograms lost).