How to calculate the BJU and why it is needed: advice from Denis Gusev

- Before calculating the BJ, it is necessary to calculate the calorie content of the diet. Calorie is the amount of energy that the body receives as a result of food processing. Knowing the total number of calories affects the result of the efforts of a person who pursues a specific goal: to lose weight, gain weight, keep fit. If a person needs to lose weight, he needs to reduce the calorie content of food, for example by 300 or 500 calories, depending on weight. If a person’s weight is very large, then by 1,000-1,500 calories.

After that, you need to calculate the ratio of the BJU. All products consist of three main micronutrients - proteins, fats and carbohydrates (this is BJU). Let's look at an example. The girl wants to lose weight. She consumes 1,700 calories, respectively, we introduce a deficit of 300 kcal.

Now the calorie content of her diet is 1,400 kcal, which must be divided into BZHU:

  • proteins should account for 40-50% of the total calorie content;
  • for carbohydrates - 30%;
  • for fats - 20-25%.

How to calculate the BJU and why it is needed: advice from Denis Gusev

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If the girl is gaining weight, it is necessary to arrange a calorie surplus - “stay” at 1,700 kcal or add 100 calories. The body easily receives energy from carbohydrates and is gaining mass. Therefore, the ratio of BZHU will be different:

  • proteins - 30%;
  • fats - 20-25%;
  • carbohydrates - 50-60%.

If a person needs to maintain balance, but at the same time acquire a relief, the ratio of BZHU will be as follows:

  • proteins - 40%;
  • fats - 20- 25% (their number never changes);
  • carbohydrates - 40%.

How to calculate the BJU and why it is needed: advice from Denis Gusev

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To calculate calories, you can use the Harris-Benedict formula. It looks like this:

  • for women: BMR = 447.593 + (9.

    247 * weight in kg) + (3.098 * height in cm) - (4.330 * age in years);

  • for men: BMR = 88.362 + (13.397 * weight in kg) + (4.

    799 * height in cm) - (5.677 * age in years).

It will help you understand how many calories you need to consume daily to lose weight or maintain weight. The basis of this formula, as you noticed, are the following indicators: height, weight, age. Based on them, we get a basal metabolic rate, that is, how many people spend calories at rest.

Then a person’s motor activity coefficient (AMR) is introduced, which is different for everyone. The resulting BMR must be multiplied by AMR:

  • if you are sedentary, multiply by 1.2;
  • with moderate activity (light physical activity or exercise 1-3 times a week ) - by 1.375;
  • average activity (classes 3-5 times a week) - 1.55;
  • active lifestyle (intense loads, classes 6-7 times a week) - 1.

    725 ;

  • if you are an athlete or perform similar loads (6-7 times a week) - 1.9.

How to calculate the BJU and why it is needed: advice from Denis Gusev

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If a person wants to gain weight, you need to add 100-200 kcal to the resulting figure. If he is very thin, you can even 300-400.

In case of weight loss, you need to cut calories. The more a person weighs, the greater the calorie deficit he needs to create, that is, reduce calories by 100-1,500 kcal. Another factor to consider is the percentage of subcutaneous fat. It can be measured using a simple device - a caliperometer. If fat is more than 20%, a calorie deficit of 500 kcal; if more than 25%, then 700 kcal; if more than 30%, then 1,000 kcal.

It is extremely difficult to calculate all these parameters yourself. For this, there are nutritionists who develop individual diets for their customers. Or services such as Level Kitchen, where each dish, in terms of calorie content and BJU ratio, strictly corresponds to the goals of the client.

How to calculate the BJU and why it is needed: advice from Denis Gusev

I believe that it is always necessary to adhere to the BJU: it doesn’t matter you lose weight or not. This proves both my personal experience and the experience of my clients.

Although I heard the opinion that theoretically you can only eat fat-containing foods and lose weight - the daily calorie intake will not be exceeded.

In order to adhere to the diet for a long time, it must be clear, easy and not very limited in calories. If a person normally needs to consume 2,000 kcal per day, I offer him a diet of 1,500 kcal, it will not be difficult to follow it. But if they tell him to consume 1,200 kcal per day, in three weeks he will feel bad. Hence the conclusion: if you need to diet for a long time, you need to introduce a not too large calorie deficit.

By the way, this is exactly the approach I use when preparing rations for of my service . Here's what the daily menu looks like for a mass gain, calculated for 1,500 calories:

  • for breakfast - oatmeal with baked pear;
  • lunch - buckwheat with herbs and turkey fillet, stewed in own juice with oregano;
  • second lunch - boiled penne (pasta) with herbs;
  • snack - mitballs (meatballs) from veal in demiglass sauce;
  • dinner - squid fillet with ginger sauce.
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