Suppose a person needs 2,500 calories a day, and then calculate the actual daily requirements of three thermogenic nutrients according to the different proportions provided to the human body every day: 25-30% oil, 30% protein and 55-60% carbohydrate.

Second, calculate the amount provided by staple food by multiplying the amount of three nutrients by 80%. Determine the variety of staple food and calculate the amount of ingredients.

3. Calculate the requirements of vitamins and minerals. (In fact, this step is the most general calculation. You can calculate the required amount according to the amount of fruits and vegetables planted in China Dietary Pagoda, and then just refund more and make up less according to the required amount. )

Determine the number of meals. For normal people (in fact, it is ideal, we have our own unique choices about the amount of food), three times a day is enough, but due to the influence of eating habits, culture, physical illness and occupation, we all have our own eating habits and rhythms. Therefore, a reasonable diet is very important.