Calculate Macro Nutritional Requirements For Weight Loss?
hello, want to ask ..? how much is the safe amount of calculation Macro nutrient requirements for weight, because out there the info is confusing, if possible explain how to calculate it … thanks doctor
Hello, thank you for asking at HealthReplies.com
Before calculating the needs of each macro-nutrient, it is necessary to know your ideal weight. The simplest calculation of ideal body weight (BBI) uses the formula: TB (in cm) - 110 = the result is in kg.
After getting BBI, you just calculate your calorie needs by entering the BBI value. The formula for calculating the caloric needs of men that you can use: 66.5 + 13.8 x (BBI in kilograms) + 5 x (height in cm) divided by 6.8 x age. The results of the calculation are then multiplied by the physical activity factor. If your physical activity is low, then multiply by 1.2. For physical activity is being multiplied by 1.3. While strenuous physical activity is multiplied by 1.4. This last result is your total calorie needs.
Well, macro nutrients consist of carbohydrates, proteins and fats. 50-60 percent of the total calories you serve for carbohydrates, 30 percent fat and 10-20 percent protein.
If you are classified as overweight, you can position 50 percent carbohydrates and 20 percent protein. Choose food sources that contain unsaturated fats and avoid foods that contain saturated fats.
Read the related article here.
Thus hopefully useful.