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How to calculate the daily intake of carbohydrate, protein and fat during fat reduction?

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***2 answers

Eating for health management

National third-class public dietitian health field creator

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First of all, we should be able to judge whether we are fat or not!

BMI= weight (kg)÷ height (m)÷ height (m). When BMI≥24kg/m2, or although BMI is between 18.5~23.9 kg/m2, but waist circumference exceeds the standard (male ≥2250px, female ≥2000px), body fat should be properly controlled.

If Luo's height 1.6m, weight 60kg, BMI=26.6 kg/m2≥24kg/m2 is overweight, and fat should be reduced.

Second, determine the dietary energy:

For people who need to control body fat, dietary energy = ideal weight × dietary energy coefficient = (height cm- 105)×(20~25)kcal/kg/ day.

Take Luo as an example, whose dietary energy = (160-105) × 20 ~ 25 =1100 ~/375kcal.

Third, determine the ratio of protein, carbohydrate and fat. For reducing fat, the commonly used ratio is: protein energy supply ratio is 20%, carbohydrate energy supply ratio is 55%, and fat energy supply ratio is 25%.

At the same time, it is known that 1g protein has a capacity of 4kcal, 1g carbohydrate capacity of 4kcal and 1g fat capacity of 9kcal.

Still taking Luo as an example, the daily protein is1100× 20% ÷ 4 = 55g; The amount of carbohydrate is1100× 55% ÷ 4 =152g; The amount of grease is1100× 25% ÷ 9 = 31g.

Fourth, calculate the total amount of each food in a day.

1) Understand the ratio of protein, carbohydrate and fat in different kinds of food.

Food provided in protein: 8% of cereals, average 18% of meat, eggs and soybean products, and 3% of milk.

Foods that provide carbohydrates: 80% of cereals, about 4% of vegetables, about 0/2% of fruits/kloc, and 4% of milk.

Foods providing grease: meat and eggs 12%, soybeans and bean products 8%, milk 3%, edible oil 100%.

2) Calculation ideas

A. Calculation of carbohydrate foods: When the amounts of milk, vegetables and fruits are determined to be 250g, 500g and 200g respectively, the amount of cereal staple food can be calculated as (152-250× 4%-500× 4%-200×12%) ÷.

B. Calculation of protein foods: It can be determined that the total amount of meat, eggs and soybean foods is (55-250× 3%-123× 8%) ÷18% = 209g, and it is basically recommended to eat one egg and about 50g of bean products every day during fat reduction.1.

C. Calculating fatty foods: Finally, the amount of edible oil can be calculated according to the above ingredients.

D, after amending the contract, the food quantity of Luo's fat-reducing diet can be obtained.

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