How to calculate KBJU for weight loss | BZHU calculator.

In order to calculate BJU for weight loss using an online calorie calculator to obtain data for weight loss, first let’s look at: what is BJU?

• K - calories
• B - proteins
• F - fats
• U - carbohydrates

Calories are needed to give you the energy to function properly. The number of calories in food depends on the energy value of the food. How many calories a person (male or female) needs depends on their age, height, weight, gender and activity level. People who consume more calories than they burn during normal daily activities or during exercise will be overweight.

calculate kbju weight loss

IIFYM Calorie Calculator | BZHU for weight loss

The principle of a flexible diet:

IIFYM - “If It Fits Your Macros” - if it suits your macronutrients

We need to consume the right balance of carbohydrates, proteins, fats and water so that the body can reach the right weight itself to function and keep us healthy and strong. Proper nutrition is not a diet low in fats or carbohydrates, but a balance of all substances.

✓ online calculator will help you correctly calculate KBZHU for weight loss

How to calculate your metabolism (kbju).

About this theme

Diet of Kim Protasov ✦ How much weight can you lose? ▶︎ Calculator.

You've probably already come across the concept of “basal metabolism”.

Basal is the metabolism at rest, it can be calculated using the formula:

• for men

Basal metabolic rate (kcal) = weight (kg) x 24.2

• for women

Basal metabolic rate (kcal) = weight (kg) x 22

You can more accurately determine your basal metabolic rate (basal metabolism) using diagnostics done at a medical center.

The body's metabolism at rest, i.e. only to maintain vital functions, without taking into account physical activity. Accordingly, any activity will add 10-20% (activity effect) to the base metabolism.

Mifflin-St. Geor Formula

A newer formula, proposed in the 90s of the last century. It gives results that are more adequate and closer to reality than the Harris-Benedict formula. But it cannot be called absolutely accurate.

The calculation also occurs in two stages:

1. determination of basal metabolic rate;
2. determination of daily caloric intake depending on the goal.

The result of the calculation is the daily caloric content of the diet, the norm of proteins, fats, carbohydrates. Additionally, the required amount of vitamins and minerals is calculated.

Calculation formula

For men:

(10 x weight (kg) + 6.25 x height (cm) – 5 x age (g) + 5) x A;

For women:

(10 x weight (kg) + 6.25 x height (cm) – 5 x age (g) – 161) x A.

A

- this is the level of human activity, it is usually distinguished by five degrees of physical activity per day:

• Minimum activity: A = 1.2.
• Weak activity: A = 1.375.
• Average activity: A = 1.55.
• High activity: A = 1.725.
• Extra-active: A = 1.9 (this category usually includes people involved in, for example, weightlifting or other strength sports with daily training, as well as those who perform heavy physical work).

How many calories to eat per day to lose weight?

For those who want to lose weight, you need to create a deficit of about 20%. This doesn’t mean you can’t eat “sweets.” For such products, a ratio of 15-20% of your daily diet is provided.

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Calculating BZHU for weight loss using a calculator will allow you to get answers to the questions:

• how many calories, proteins, fats and carbohydrates you need per day;
• how much you need to increase or decrease your calorie intake in order to smoothly lose or gain weight;
• the calculator will answer the question - how many calories do you need to eat to lose weight;
• how much protein, fat and carbohydrates you need per day;
• the calculator takes into account the woman’s height, weight and age;
• Are you eating enough fats and proteins?

In order to calculate calorie content, i.e. to get proteins, fats and carbohydrates, you need to understand how many calories are in one gram.

• Fat: 1 gram = 9 calories
• Protein: 1 gram = 4 calories
• Carbohydrates: 1 gram = 4 calories
• Alcohol: 1 gram = 7 calories

Protein-carbohydrate alternation

Indeed, there are now many different diets that bear the name of some famous person. But if you analyze them, it is difficult to understand why fat is burned. Sometimes these are just made-up stories that the stars have never heard of. Of course, this cannot be said about everyone. There are many techniques that will help you get back into good shape. Before you dare to take such a step, analyze a well-chosen diet, or even better, contact a good specialist in the field of nutrition. He definitely won’t give you bad advice. Our body is not a constructor: it is not as easy to rebuild it as we would like. You need to think about this much earlier.

So, let's start analyzing the diet itself, which is based on protein-carbohydrate alternation.

The first and second days of the diet are to eat low-carbohydrate foods and those that are rich in protein. Protein – 3 grams per 1 kilogram of weight, and carbohydrates – 1 gram.

The third day - consumption of high-carbohydrate foods - 4 grams per 1 kilogram of weight. The amount of protein must be reduced to 1 gram so that the daily calorie content is acceptable.

The fourth day is the optimal ratio of protein – 2.5 grams and carbohydrates – 2 grams.

By limiting the amount of carbohydrates, excess fluid leaves your body. If such nutrition is supported by physical training, then excess fat will be burned. The optimal ratio of protein and carbohydrates is the key to ensuring that you do not feel weak.

Not so simple. Like all other diets, protein-carbohydrate alternation has both its disadvantages and advantages.

As for its positive aspects, it allows you to normalize metabolism in the body. This diet also preserves all your strength and good spirits. This is why you can easily perform various physical exercises. Protein-carbohydrate alternation allows not muscle mass to decrease, but only fat cells. Throughout the diet, you will never suffer from bad mood or depression.

Despite all the positive aspects, there is also a downside to the coin. Firstly, this technique works much slower than other classical ones. There is also a high likelihood of developing gastritis, ulcers and other gastrointestinal diseases. There are often unpleasant reviews about such a weight loss system, because some find it difficult to calculate the daily calorie intake. The effectiveness of the diet has not been confirmed by experts. Many nutritionists argue that this diet only works for a short time, so it can only be effective in cases where there is a lot of excess weight.

Here is a sample menu for such a diet.

Protein day:

• breakfast: cottage cheese and tea without sugar;
• lunch: egg omelet;
• lunch: steamed fish, cucumber;
• afternoon snack: kefir or yogurt;
• dinner: steamed chicken breast or beef stew;
• before bed: fermented baked milk.

Carbohydrate days:

• breakfast: muesli (optional - with milk, dried fruits or honey);
• lunch: 2 apricots or apple;
• lunch: rice, buckwheat or pasta with tomato sauce, salad with fresh vegetables, a slice of rye bread;
• afternoon snack: fruit (of your choice);
• dinner: salad of leafy vegetables, fried meat or fish, bread;
• before bed: fermented baked milk or kefir.

Protein-carbohydrate days:

• breakfast: oatmeal with dried fruits, yogurt;
• lunch: apple;
• lunch: rice or buckwheat with steamed fish;
• afternoon snack: fermented baked milk with honey;
• dinner: lentils, stew;
• before bed: fermented baked milk or drinking yogurt.

Almost everyone who has tried BUC confirms that the diet is well tolerated. It is contraindicated only for those people who have kidney problems. It’s not so easy to stick to it if you don’t have the skills to eat healthy. Remember that it is best to cook food just before serving. This will be very useful for both your figure and your health. Just in case, we advise you to consult a doctor before using this technique.

Author: Zhanna Sh. (especially for) Copying this article in whole or in part is prohibited.

PROTEINS FATS CARBOHYDRATES

standard ratio of proteins, fats, carbohydrates
To calculate BJU for weight loss, it is recommended to consume BJU on the day in the following ratio:

• 50% carbohydrates (4 calories per gram)
• 30% protein (4 calories per gram)
• 20% fat (9 calories per gram)

PROTEIN:

Protein is required to develop muscles and increase our metabolism, but we can only absorb 25-40 grams per meal. And your age is also important. Too much protein in our system is processed by our kidneys and liver. Even though protein contains no fat, excess will be converted to fat.

CARBOHYDRATES:

Carbohydrates are essential for all of our body systems to function properly. The brain and central nervous system are almost entirely dependent on glucose.

Nutrient-dense carbohydrates increase micronutrient intake, control blood sugar levels, and are a major source of energy.

Keeping carbs to a minimum will make you tired and hungry.

Excess fast carbohydrates (highly processed carbohydrates) increase insulin levels in the blood and ultimately lead to the accumulation of fat in the body.

So no need to cut out good carbs, enrich your diet with plenty of fresh fruits and vegetables for endless energy throughout the day!

FATS:

There are many reasons why fats should be present in our diet.

• To balance our hormones.
• Formation of our brain and nervous system.
• Healthy skin and hair.
• For the absorption of fat-soluble vitamins.
• Fats are the most concentrated source of energy at 9 calories per gram.

So while 20% of our daily caloric intake should come from fat. They will provide the greatest nutritional value to our body. Reduce saturated and add unsaturated and polyunsaturated fats.

Too much saturated fat in the diet is linked to high cholesterol, heart disease, Alzheimer's disease, breast cancer, kidney disease, diabetes, multiple sclerosis, stroke and prostate cancer.

So the next time you decide to eat something deep-fried or a pork burger, take a close look at it. What you will see is memory loss, cancer, disease and stroke. There are many recipes that are more nutritious and have less saturated or unhealthy fats.

WATER:

Many of us don't drink enough water and don't even realize it. It is the slightest dehydration that can hinder our body's metabolism and also reduce our energy levels, since water is necessary for energy production and serves as a conductor of oxygen. If you feel like you can't drink 2 liters of water, then just start doing it. Every day, train yourself to drink “just water,” ordinary clean water. Our body perceives tea, coffee and other drinks as food. They are not “clean” water.

Today it is very easy to keep track of what you eat and how much you eat.

In order to calculate calories for weight loss, you can use websites or an application on your phone. One of these free applications: FatSecret or you can look at a review of other BZHU calorie tracking applications.