Fitness: How to calculate and apply the nutrients you need?
How important nutrition is! ! !
When answering this question! I think you have to ask those people who sweat profusely every day and train heartily but never see any muscle growth. What’s the best thing to do?
Nutrition is the key to your fitness success! Always remember three points to practice and seven points to eat!
Not understanding nutrition, not having reasonable and adequate nutrition= Practice Sad!
So! You should know! How important this is!
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The main nutrients needed by the human body are protein, carbohydrates, fats, vitamins and minerals.
So what’s the problem?
How to supplement these nutrients? eatHow many? How and when to eat? How to calculate it?
The following nutritional plans and programs can help you gain a deeper understanding of protein, carbohydrates, fats and calories
1. Calculate the total calories!
Calculate the total calories you need (pounds of body weight (per pound = 453 grams) × 12 (weight loss), × 15 (maintenance), × 18 (weight gain))
You may have come across some more complicated methods, but ours is very simple, clear and effective.
First, set your goal. Do you want to lose, maintain or gain weight? Then multiply your current weight by 12 (weight loss), 15 (maintenance), or 18 (gain), depending on your goal.
How do you calculate how much calories are needed?
Weight loss: Your weight × 12
Maintain: Your weight × 15
Weight gain: Your weight × 18
For example, to keep in shape: if he weighs 200 pounds, he needs to eat 200×15=3000 calories every day to maintain his weight
For example, if you want to lose fat, the calories you need to eat are your target weight multiplied by 12. For example: if you currently weigh 200 pounds, that is 200×12=2400 calories
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