How to calculate carbohydrates and why the body needs them

The human body is a complex mechanism that simultaneously performs a huge number of processes to maintain healthy and long-term vital functions. The way the human organ system works directly depends on properly selected nutrition.

If you consume foods containing a certain amount of irreplaceable substances every day in the proper amount, then the body will constantly replenish the accumulated reserves that are necessary for its full functioning. Otherwise, periodic malfunctions will occur in the body, leading to a lot of health problems.

That is why it is very important to monitor proper nutrition in order to constantly maintain the proper functioning of the body and at the same time not accumulate excessive reserves of fat in the body. For those people who want to get rid of excess weight and at the same time improve overall health indicators, perhaps the most important thing is the correct attitude towards KZHBU .

What is KZHBU?

Calories, fats, proteins and carbohydrates, or, as they are collectively called, CGBU , are the basic nutritional elements into which our daily diet can be divided.

• Fats are unique organic compounds that act as a reserve energy reserve for the body. For example, the enrichment of our body cells with essential nutrients, as well as the general condition of the skin, hair and nails, directly depends on fats.

• Proteins are the most important substances on which the structure of the muscles of the body and the cells of the body as a whole directly depends. Their role is especially important when increasing muscle mass, since proteins act as building materials for our body.

• Carbohydrates are the main source of energy for humans. It is the amount of carbohydrates consumed per day that often varies when it is necessary to lose excess weight.

There is also calorie content, which is the total energy value of a certain amount of food. More information about calorie content can be found in this article.

Calculation of carbohydrates, proteins, fats

Why is it important to know the ratio of proteins, fats and carbohydrates?

Food gives a person energy; it is the only source of replenishment. And we usually don’t think about its composition until we start getting really involved in fitness, bodybuilding, diet, or just a healthy lifestyle. The composition of food affects the number of calories received: the calorie content of one gram of protein is 4 calories (kcal), one gram of carbohydrates also provides 4 calories. Moreover, one gram of fat is equal to 9 calories. That is, when consuming 100 grams of vegetables (carbohydrates) and 100 grams of lard (fats), the body will receive a different amount of calories; lard will provide more than 2 times more energy.

Carbohydrates

Carbohydrates are a direct source of energy for the body. When spending energy (exercise, doing physical work), it is carbohydrates that are consumed. A lack of carbohydrates in the food consumed leads to a lack of energy - weakness, drowsiness. Only after spending carbohydrates does a person begin to spend proteins and fats. Carbohydrates are found in vegetables, fruits, cereals, baked goods, and alcohol.

Fats

Fats are essential for the body; they prevent various diseases and promote the absorption of vitamins. Moreover, the required percentage of fat in women is approximately 10% higher than in men. You can calculate your body fat percentage on the fat percentage calculation page. Fats come from two sources - plant and animal origin; humans need both sources - vegetable oil, fish, butter, meat, dairy products.

Squirrels

Proteins are the main component of the body's cells; unlike carbohydrates and fats, they are unable to be formed from other products. Proteins are needed for cell growth, regeneration and development, and for immunity. If a person does not receive enough carbohydrates and fats from food, then he begins to spend proteins on the daily needs of the body. An excess of proteins is also bad - during its processing, breakdown products are released, which in large quantities can be harmful. Therefore, it is very important to know the ratio of proteins, fats and carbohydrates for every day. Proteins come from meat, fish, cheese, and legumes.

What does the calculator calculate?

This calculator is designed to carry out such calculations: it calculates in grams how much protein, fat and carbohydrates you need per day and at each meal. The caloric content of proteins, fats and carbohydrates per day and per serving is also shown You can calculate carbohydrates, proteins, fats by filling out the form below: enter the required number of calories (it can be calculated on the Calorie Calculation page and enter the desired proportion of carbohydrates, proteins, fats - or select one of the combinations from the drop-down list (these are standard combinations, they are suitable for overwhelming most people).

What role does diet play in losing or gaining weight?

Perhaps the most common mistake made by people who want to transform their own figure is an excessive deficit or surplus of calories per day. Because of this, the body experiences severe stress, which directly affects not only a depressed mood, but also a slowdown in overall metabolism.

Also, one of the most common mistakes when creating a daily diet is the complete reduction of fats, proteins or carbohydrates. The lack of these components contributes to a slowdown in metabolism and at the same time negatively affects the overall functioning of the body.

For example, the most common approach for rapid weight loss is to completely cut carbohydrates. With such a diet, the body experiences severe stress. He has to work exclusively on his reserves, because energy in the form of carbohydrate substances is not wasted. Because of this, the body falls into a critical state, in which accumulated energy reserves are used exclusively to maintain life. In addition, completely cutting carbohydrates promotes the loss of muscle mass, which is also used for energy metabolism.

Optimal diet option

Today, there are a lot of formulas that allow you to determine the percentage of fats, proteins and carbohydrates needed for the daily diet. But for the average person, the following option is considered optimal:

• 20% fats;

• 40% proteins;

• 40% carbohydrates.

It is worth noting that the percentage of proteins and carbohydrates may vary, depending on the desired result. If the goal is to gain weight, then the amount of carbohydrates can increase to 60%, and the amount of protein will be reduced to 20%. In the opposite situation, where it is necessary to lose excess weight, carbohydrate intake can be reduced by up to 30%, and the amount of protein increased to as much as 50%. All indicators are strictly individual for each individual person.

Content of calories, fats, proteins and carbohydrates in products

Calorie content is the amount of energy received by a person as a result of the absorption of a particular product. Each of us has more than once seen on the factory packaging of store-bought products a number that corresponds to the energy value of 100 g of a given product. Anyone can calculate how much energy their body will receive after consuming a certain amount of a product. We present to your attention: Table of calorie content of foods.

MILK AND DAIRY PRODUCTS

FATS, MARGARINE, BUTTER

BREAD AND BAKERY PRODUCTS, FLOUR

GREATS

VEGETABLES

FRUITS AND BERRIES

DRIED FRUITS

LEGUMES

MUSHROOMS

MEAT, BY-PRODUCTS, POULTRY

SAUSAGE AND SAUSAGE PRODUCTS

CANNED MEAT AND SMOKED MEATS

EGGS

FISH AND SEAFOOD

CAVIAR

NUTS

SWEETS