Teach you at one time

convert

About the calories of the food you eat

1 card =4. 186 joules

1 kcal =4. 186 kcal

1 g carbohydrate 4 kcal

1 g protein 4 kcal

1 g fat is about 9 kilocalories.

Teach you at one time

How to gain muscle or lose fat?

Increase muscle

Carbohydrate: weight (kg) x (3 to 5g) protein: weight (kg) x 2g Fat: weight (kg) xx 1 g.

For example:

My husband weighs 50 kg, and the carbohydrate intake is 4g per kg. Then his daily carbohydrate intake is as follows: 50x4g=200g carbohydrate =267 uncooked rice, protein: 50x2g= 100g, and fat: 50x 1g=50g.

How to gain muscle or lose fat?

Teach you at one time

adjust

The intake of carbohydrates needs to be adjusted flexibly. Suppose that during your muscle gain period, when you eat 3g per kilogram of body weight, the muscle gain speed feels slow and lasts for a while, then your next diet should adjust the amount of carbohydrates to 4g per kilogram, and then observe.

The same is true during the fat reduction period. Carbohydrate can be adjusted flexibly, and protein and fat generally don't need to move too much.

How to gain muscle or lose fat?

Reduce fat

Teach you at one time

Carbohydrate: Body weight (kg) * (2 to 3g)

Protein: weight (kg) x1.5g.

Fat: weight (kg) x 0.8g

For example:

Pang Hu 100kg, carbohydrate intake is 3g, while protein is 1.5g, so her intake is as follows:

Carbohydrate: 100x3g=300g carbohydrate =400g uncooked rice.

Protein:100x1.5g =150g.

Fat:/kloc-0 100x0.8g = 80g