Simple math: how to calculate the norm of proteins, fats and carbohydrates?

In 2020, health is a particularly important issue. Good immunity is the key to success. This issue can be solved not only by taking supplements, but also by proper calorie and protein, fat and carbohydrate counting. We explain how to count them to stay slim and healthy.

No energy without carbohydrates

The norms of carbohydrate intake for any person should be about half of the total number of calories. It is carbohydrates are the main resource for replenishing energy. Accordingly, the remaining 50% are distributed between proteins and fats.

Athletes sometimes require more proteins and carbohydrates than a person whose physical activity is not so high. We are talking about about 1.5 to 2.5 grams per kilogram of weight. Athletes also usually need more protein, especially when it comes to exercising with “iron” and gaining muscle mass. Fats won’t hurt here either.

But for sedentary office workers or those who work from home, excess fat leads to weight gain. And first of all in the abdominal area.

Limiting the amount of carbohydrates – the key to weight loss

As a rule, the less a person consumes carbohydrates, the faster he loses weight. But we are talking about fast weight loss. And the situation should be considered in a complex, in order to use this method permanently, not a short period of time. And here we need to divide carbohydrates into “useful” and “harmful”.

To “useful” and necessary for a person to keep himself in shape carbohydrates include vegetables and whole-grain cereals. They help to improve digestion, therefore, and help in losing excess weight.

For men, the norm of carbohydrates varies from 165 to 185 g. per day, depending on weight, if we are talking about weight loss. Accordingly, for more weight you need more carbohydrates. To maintain the figure, these norms are already at the level of 250 g. For thinning women, the norms are around 150 g, and for those who are already in shape and do not want to lose it – closer to 200 g.

Do not forget about proteins

Athletes consume about 1.3-1.8 g of protein per day per 1 kg of body weight. There are many theories that protein is the main cause of muscle growth in people with high levels of physical activity. This is a correct judgment, but without proper utilization of carbohydrates and amino acids, gaining muscle mass will not be as effective.

For protein lovers, we have good news. Unlike fats and carbohydrates, their excessive consumption does not lead to the deposition of fat stores. To be more precise, it does so to a much lesser extent – so that it is hardly noticeable. For men, the norm is 155-185 g of protein per day, depending on weight. For women – 120-170 g. per day. And here’s where it’s interesting that you need more protein for weight loss than just for weight maintenance.

Fats are a good thing!

The very word “fats” many people associate with being overweight. However, it is a mistake to think that by eliminating them from your diet, you will lose weight quickly and successfully and be a healthy person. In fact, fats are a key component of nutrition, without them normal metabolism is out of the question. And here it is important to realize that the main sources should be vegetable fats, not animal fats.

If a man has the goal of losing weight, his daily norm of fats should not exceed 40 g. And if he plans to build muscle, the norm is doubled. In women, the proportions vary from 30 to 60-70 g. per day for weight loss and muscle gain, respectively.

Playing with calories

Now that we roughly understand how much we need proteins, fats and carbohydrates per day and for what, we can “play” with the total number of calories. In order to lose weight and stabilize the form, the daily calorie allowance should be reduced by 15-20%. But for gaining muscle mass, on the contrary, increase by the same 20%.

Of course, you should always make adjustments for the age of the person, his daily physical activity and even the size of the bone in men, for example. Men with large bones should not indulge in carbohydrates. But women with a fast metabolism will not be particularly affected. There is no universal recipe, but having this knowledge will help you choose your path to a healthy body.