For example, if you weigh 70kg and want to reduce it to 60kg, your daily intake of 60 times 30 is at most equal to 1800Kcal, while each gram of sugar or protein provides 4Kcal and each gram of fat provides 9Kcal. The calories of your three meals are 540 kcal, 720 kcal and 540 kcal respectively.
The carbohydrate calories for breakfast and dinner are 540 times 0.5 equal to 270Kcal, and the mass is 270 divided by 4 = 67.5g The carbohydrate calories for lunch are 720 times 0.5=360Kcal, and the mass is 360 divided by 4 = 90g.
Extended information 1. According to the book Calories and protein Intake published by the World Health Organization, a healthy adult woman needs to consume 1800 ~ 1900 calories every day, while men need 1980 ~ 2340 calories. Among them, the intake of protein should be10% ~15% of the daily calories needed by human body; The intake of carbohydrates should not be less than 55% of the daily calories needed by the human body; The intake of fat should not exceed 30% of daily calories.
2. In addition, the daily intake of salt should not exceed 6g, and the daily intake of dietary fiber should not be less than16g. Take healthy adult women as an example, each meal should consume 600-650 calories, which is equivalent to 10- 12 black sesame dumplings, 12- 15 dumplings or 4 spring cakes with bean sprouts and shredded pork sauce.
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