Carbohydrates: 45-65% of the total daily calorie intake should come from carbohydrates. For example, if the total calorie intake per day is 2000 calories, then 900- 1300 calories should come from carbohydrates, which is equivalent to 225-325 grams of carbohydrates.

Fat: The average daily intake of about 40 ~ 50g of fat is the most suitable (this content includes both animal fat and plant fat). If it is too much, it will easily accumulate and make the body weight rise.

Above, all data are calculated by adults. Adult refers to: age ≥ 19 years old; Good health; Non-pregnant or lactating women; Non-bodybuilders or athletes; There is no goal of gaining muscle or losing fat at this stage.

Extended data

Basic principles of fat reduction:

The basic principle of reducing fat is actually very simple. The daily intake of total calories is less than the total calories consumed, resulting in insufficient calories.

In order to balance the energy budget, the fat stored in the body will be oxidized and consumed to make up for the missing calories. In the long run, the fat stored in the body will be consumed less and less.

There are four main aspects of human energy consumption in one day: basic metabolism, physical activity, food thermal effect and growth and development.

You may have heard of the word basal metabolism, so what does it mean? Simply put, when we are awake and relaxed, lying in bed doing nothing, the heat consumed by various tissues and organs of the body to maintain vital signs, lean body weight, age, weight and gender are all factors that affect the formation.

But of course, our daily life and work will not just lie in bed and do nothing. We will consume more calories when doing activities, and the degree of consumption depends on the intensity of activities. Workers who do manual labor naturally consume more calories than people who sit in offices.

The process of eating and digesting food also consumes calories, which is called food thermal effect.

It takes calories to grow new body tissues, which is why we eat more in adolescence than in adulthood, but we are not as fat as in adulthood. People who often do strength training will also consume more calories because of muscle growth.

Calculate your basal metabolism clearly, generally speaking, there is a difference, that is, the intake is less than the consumption, and the purpose of reducing fat is realized.

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