This will teach you how much you should eat each day
Hello, everyone. I am a big ox huaner from 140 catties to 108 catties.A lot of friends ask me, will the food on the scale?Why do I eat so little and leave it at that?I eat like you. Why am I not losing weight?…Too many problems that I share with you today in the perspective of nutrition, people need energy how to intake?First of all, the amount of intake is calculated according to consumption, and the main parameters are as follows: First, height and weight.Based on standard weight, standard weight = height (cm) -105, this is generally the case for both men and women.Second, the amount of activity.Generally speaking, light manual laborers consume 30 kcal per kg of standard weight, 35 kcal per kg of medium manual laborers, 40 kcal per kg of heavy manual laborers, and 25 kcal per kg of standard weight of people in long-term bed.Of course, it’s not so absolute. For example, a light manual worker, overweight, loses 5 kilocalories in energy calculation, and consumes 25 kilocalories per kilogram for standard body weight.Third, the ratio between the three energies.The top three energy ratios in most nutrition books are 10 to 15 percent for protein, 20 to 30 percent for lipids and 55 to 65 percent for carbohydrates.Of course, according to the dietary status and physical condition of Chinese residents, we try to take the low value of carbohydrate intake and the high value of protein and lipid intake.So, here, I’ll take me as an example.I, 30+ female office worker, 168 cm tall, 54 kg weight, go to work by subway every day, have extra exercise, so how much energy do I need to take in every day?How much should the three major energy nutrients be absorbed?Step 1: Know my standard weight.Standard weight (kg) = height (cm) -105, so my standard weight is 168-105=63 (kg).Step 2: Decide what kind of manual worker I am.Because OF my sports habit, I am a manual worker.I’m thin, so I need 30 kilocalories per kilogram of body weight per day, so my total daily energy requirement is 63×30=1890 (kcal).Step 3: Calculate the three energy ratios.Carbohydrates are 55% of total energy:1890×55%=1039.5 (kcal) Per gram of carbohydrates produces 4 kcal, so my daily carbohydrate intake is 1039.5÷4=259.88 (g). After working out 259.88 grams of carbohydrates, during the actual meal, we can divide these carbohydrates into two parts, half of which are whole grains and cereal potatoes,The other half is rice noodles.Note: if it is a manual laborer or relatively thin people, as well as people with poor gastrointestinal function, the proportion of fine grain can be increased;If you are obese or exercise less, increase the proportion of whole grains.Protein accounts for 15% of the total energy: 1890×15%=283.5 (kilocalories) each gram of protein produces 4 kilocalories of heat, the required protein is 283.5÷4=70.88 (grams), which animal and plant proteins should each account for half, that is, 35.44 grams.A medium egg contains almost 6g of protein, 200ml of milk 6g, lean meat (animals with four or two legs) and fish are basically 17-20% or 17-20g of protein per 100g of meat.Note: Don’t discount your protein intake. Try to increase it, but don’t exceed 20%.Fat accounts for 30% of the total energy: 1890×30%=567 (kcal) Per gram of fat produces 9 kcal energy, so it requires 567÷9=63 (g) of which vegetable oil accounts for half, 31.5 g per day.Animal fat, which can be obtained when eating eggs, meat and drinking milk, is 31.5 grams.If a person eats a very vegetarian diet with few animal oil sources, vegetable oil must be increased.Fat intake should be in proportion as well as in quantity. Monounsaturated fatty acids and polyunsaturated fatty acids are heavier. Therefore, eat more fish, shrimp and seaweed.If the usual consumption is very large, even the height and weight are unchanged, but because the energy consumption is greatly increased, the intake of each nutrient should be greatly improved.Older people generally consume less energy, to reduce the total energy of the diet, but the three energy ratio does not change.These are all nutritional calculations of how much you should eat each day, so will you count them out this time?If you have any questions, please leave them in the comments section, whether it’s about diet or exercise.Finally, I would like to show you my diet. I share my exercise and diet every day. If you are interested, just for your reference:Basic I are follows the principle, although I don’t have food on the scale, but now buy vegetables also have weight, basically every time also have some idea of how many in addition to the acme, or have special requirements, common dietary laws, motion law, regardless of weight loss, or for the body health, is beneficial and harmless.I hope everyone is eating healthy.