1 to calculate the total energy requirement, you need to determine the total daily nutritional requirement according to your own purpose, so as to get the best intake according to the situation. You need to calculate all ages and exercise consumption. Here is the calculation formula for you:

If your purpose is normal, then the total calorie = weight (kg) ÷ 0.45x15;

If your goal is to gain muscle, then total calories = weight (kg) ÷ 0.45 x18;

If your goal is to lose fat, then total calories = body weight (kg)÷0.45X 12.

Protein's intake suggests that the order of consideration of the three major nutrients of total calories is protein, carbohydrate and fat.

In protein, the proportion of total heat in the whole day should be 30-35%. According to the physical condition of China people, it is suggested that the daily intake of protein should be (1- 1.2)* kg body weight) g. If your work is very tense or you do a lot of exercise, it is suggested that the intake of protein per kg body weight is the most appropriate.

3 carbohydrate intake carbohydrates should account for 50-60% of the total calories in the whole day. Here, we suggest eating foods with high GI and low GI together, otherwise it will easily lead to a lot of fat. It is suggested to eat low GI food after exercise to restore physical fitness, and choose high GI food at other times.

4 Fat intake should account for 65,438+00-65,438+05% of the total calories in the whole day. Fat is also important in the body. The role of fat is to keep the body warm, protect the internal organs and cushion the impact.