For example, if you weigh 70kg and want to reduce it to 60kg, you can consume 60 times 30 1800Kcal at most every day, while each gram of sugar or protein provides 4Kcal and each gram of fat provides 9Kcal. The calories of your three meals are 540Kcal, 720kcal and 540Kcal respectively.
The carbohydrate calories for breakfast and dinner are 540 times 0.5 equal to 270Kcal, and the mass is 270 divided by 4 = 67.5g.. The carbohydrate calorie of lunch is 720 times 0.5=360Kcal, and the mass is 360 divided by 4=90 grams.
Extended information 1 According to the book "Calories and protein Intake" published by the World Health Organization, a healthy adult woman needs to consume1800 ~1900 calories every day, while men need1980 ~ 2340 calories. The intake of protein should be10% ~15% of the daily calories needed by human body; The carbohydrate intake should be no less than 55% of the daily calories needed by the human body; The intake of fat should not exceed 30% of the daily calories.
2. In addition, the daily intake of salt should not exceed 6g, and the daily intake of dietary fiber should not be less than16g. Taking healthy adult women as an example, they should consume 600 ~ 650 calories per meal, which is equivalent to10 ~12 black sesame dumplings,12 ~15 dumplings or 4 spring cakes with bean sprouts and shredded pork sauce.
Baidu encyclopedia-food calorie table