Weight management

Calculation formula for carbohydrate intake for lean muscle gain?

Grams of carbohydrate = 2~ 3g per kilogram of body weight.

how to add your weight in carb manager

Grams of protein = 1~ 2g per kilogram of body weight.

Fat intake = per kilogram of body weight * 0. 5~ 1g.

Water = per kilogram of body weight x30_40ml

Basic metabolic calculation method: It is directly related to the body fat content, which is our body fat rate (the body fat content is generally measured by professional instruments in gyms)

10-15% for men and 14-18% for women multiplied by 1. 0

14-20% for men and 18-28% for women multiplied by 0. 95

20-28% for men and 28-38% for women multiplied by 0. 9

28 for men and 38 for women multiplied by 0. 85

For example: The fat content of this man is 18%, and the basal metabolism is 1800 * 0. 95 = 1710

How to count carbohydrates based on weight?

Calculating carbohydrate intake is usually calculated based on total energy intake, not just weight. Here is a common method: 1. Determine Total Daily Energy Needs: First, determine the total daily energy intake required based on an individual’s characteristics (e.g. age, gender, activity level, etc.). This can often be estimated by using the Body Mass Index (BMI), Baskar-Harris formula, or other similar calculation methods. 2. Determine the proportion of carbohydrates: Determine how much carbohydrates to eat based on an individual’s nutritional needs and goals (e.g. weight loss, muscle gain, or maintaining current weight). Generally, the proportion of carbohydrates can account for 40-65% of total energy. For example, if your total daily energy needs are 2000 calorie, 40-65% of carbohydrates will account for 800-1300 calorie. 3. Calculate Carbohydrate Intake: Finally, figure out how many grams of carbohydrates you should consume per day. Since 1 gram of carbohydrate is approximately equal to 4 calorie, you can convert the above calorie into grams. Taking 2000 calorie as an example, 40-65% of the carbohydrate will account for 800-1300 calorie, that is, 200-325 grams (about 4 calorie per gram of carbohydrate). It should be noted that this is only a general reference, and the nutritional needs and goals of each individual may vary. If there are special health problems or professional dietary advice, it is recommended to consult a dietitian or doctor for advice.

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