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Mida üks nädal makrolugemist minu toitumisest paljastas

Mida üks nädal makrolugemist minu toitumisest paljastas


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"Kui see teie makrodele sobib," ütles mu sõber paar nädalat tagasi õlgu kehitades ja hammustades suur šokolaadiga glasuuritud sõõrik. See kontseptsioon on mind alati huvitanud - et võite süüa kõike, mida soovite, millal soovite, kui see päeva lõpuks teie makrosse sobib. Olen näinud jõutõstjaid, dieedipidajaid ja erinevaid jõusaalis käijaid proovige režiimi ikka ja jälle, vandudes, et see töötab.

Ma olin skeptiline.

Idee seisneb selles, et teie pikkuse, kehakaalu, aktiivsuse taseme ja sobivuse eesmärkide põhjal eksisteerib maagiline numbrikolmik, mis määrab optimaalse arvu süsivesikuid, valke ja rasvu, mida peaksite iga päev sööma.

Inimesed, kes järgivad dieeti, arvutavad välja oma soovitused ja peavad neist kinni-mõnel õhtul piiravad nad rasvaste toitude tarbimist, kui nad on juba piisavalt tarbinud, ja teistel öödel, et „täita makro” suur kauss jäätise või sibularõngastega kvoot.

Mitte kumbki neid harjumusi kõlas mulle tervena.

Aga mulle meeldis idee hinnata oma toitumist ainuüksi toitainete tarbimise põhjal - see ajendas mind proovima. Ma ei tahtnud oma toitumist soovitatud makrodega sobitada. Selle asemel tahtsin saada ülevaate sellest, kas soovitused olid lähedal sellele, mida ma juba söön.

Tahtsin teada: kas ma söön piisavalt valku? Kas ma pidin oma rasvu piirama? Aga minu armastus süsivesikute vastu? Kas see võttis oma toiteväärtuse?

Nii ma avasin Google'i, otsisin makrokalkulaatorit ja sisestasin kogu oma isikliku teabe. Kalkulaator küsis mu kaalu, pikkust ja aktiivsuse taset. Ütlesin, mitu korda nädalas trenni tegin, treeningute intensiivsust ja minu treeningueesmärke. Treenin sageli, tavaliselt segu südame- ja jõutreeningust. Minu eesmärk oli saada tugevamaks ja säilitada oma praegune kaal.

Tulemused soovitasid minu igapäevase tarbimise jaoks järgmist:

  • 112 grammi valku
  • 52 grammi rasva
  • 329 grammi süsivesikuid

(Pidage meeles, et need tulemused on isikupärastatud minu ainult teavet ja seda ei tohiks tõlgendada kui spetsiifilist toitumisnõuannet.)

Laadisin oma telefoni alla jälgija ja sisestasin nädalaks kogu oma toidu. Ma ei tahtnud, et eksperiment segaks seda, mida ma juba söön - tahtsin hinnata oma praegust toitumist, mitte seda muuta. Seega läksin ma oma päeva nagu tavaliselt ja sisestasin päeva lõpus jälgimisse kõik toidud, mida sõin. Siin on, mida ma oma toitumise kohta õppisin.

Ma pole kunagi oma makrosid tabanud.
Ma olen päris tervislik sööja. Tavaliselt söön seda, mida ihaldan, ja ihkan sageli tervislikku toitu. Köögiviljad, täisteratooted, puuviljad ja tervislikud rasvad on minu toitumise põhitarbed. Valmistan endale süüa, ostan lahjaid valke ja söön rikkalik (kuid madala suhkrusisaldusega) hommikusöök. Aeg -ajalt söön koos toakaaslasega viilu või kaks pitsat või poolitan koogiviilu - kuid mulle on ikka ja jälle õpetatud, et see kõik on osa tervislikust toitumisest. See on siiani minu jaoks toiminud.

Õppisin kolledžis toitumise kohta palju, õpetasin eakaaslastele toitumiskursust ja töötasin isegi koos toitumisspetsialistide ja dietoloogidega mitmetes projektides. Mu kaal on juba mõnda aega suhteliselt ühtlane. Mina tea Ma söön tervislikult - sellepärast ei tundunud sellel avastusel mingit mõtet.

Polnud ühtegi päeva, mil ma jõudsin oma makrosid tabada.

Kaks päeva ei olnud ühesugused.
Makrod mitte ainult ei rivistunud, vaid ei olnud kunagi samad. Ühel päeval olin ilmselt söönud 30 grammi rasva rohkem kui minu makrod ette kirjutasid. Aga ma sõin terve päeva tervislikku toitu - õhtusöögil salat, täistera pasta koos kõrvitsapõhine kaste lõunasöögiks… Minu pärastlõunane suupiste chia -baarist ja mõned röstitud mandlid pidid mind üle ajama. Kuid see ei olnud nii, nagu oleksin krõmpsutanud friikartuleid ja hamburgereid.

Teisel päeval sõin oma kvoodiga võrreldes peaaegu üldse rasvu. Võib -olla vastasin alateadlikult sellele, mida olin eelmisel päeval õppinud? Pärast enne magamaminekut kokku leppimist lõpetasin mõne söömisega maapähklivõi lusikal lihtsalt selleks, et korvata seda, mis mu toidulaual ilmselt puudus oli.

Ausalt, mu makrod olid igal pool. Ma leidsin, et söön trenni päevadel rohkem süsivesikuid, mis minu arvates olid lahedad. Sõin ka just rohkem nendel päevadel, kui ma oma puhkepäeval üldiselt tegin - mis oli ka minu jaoks väga mõttekas.

Ma söön palju valku.
Liiga palju, võib -olla. Oh, noh.

Vahel vadakuvalk hommikusöögi ajal, lõuna ajal edamame pasta ja õhtusöögi ajal lõhe, minu valgu tase oli katusest läbi. Valgubatoonid on minu suupistete vaheldumise tavaline osa - mis oleks võinud mind ka üle piiri lükata.

See on enamiku ameeriklaste jaoks üsna tüüpiline - me sööme palju rohkem valku kui peaksime. Aga kuna ma olin oma eesmärgi kalkulaatorisse pannud “lihasmassi kasvatamiseks”, arvasin, et mul on kõik korras. Tuleb välja, et ma ikka liialdasin valguga üle. Kindlasti ei muretse ma selle nädala pärast, et saan piisavalt.

Ma ei peaks muretsema süsivesikute vähendamise pärast.
329 grammi on nii. Palju. Süsivesikud. Ja ausalt öeldes söön neid juba keskmise terviseteadliku inimesega võrreldes päris palju. Koos kõigi paleo, ketogeenne ja gluteenivaba trend ringlev, süsivesikute lõikamine on muutunud üsna populaarseks. Ma ei telli ühtegi neist, mistõttu olen mõnedes ringkondades erand. Kuid isegi oma sagedase leiva, pasta ja puuviljade tarbimise korral saavutan harva soovitatud 329 grammi.

Kokkuvõttes ei pea ma kindlasti süsivesikuid vähendama. Ilmselt peaksin laadima - pitsa, siit ma tulen.

Minu kaasavõtmine?
Oma kogemusest sain teada, et toidu jälgimine on tüütu ja mittevajalik - ehkki võib -olla kasulik teadlikkuse tõstmise harjutus. Huvitav oli näha, kuidas minu toitumine võrreldes makro-loenduri “ideaaliga” võrreldakse. Aga kas ma tahan nüüd oma toitumist muuta? Ei ole tegelikult.

Makrode lubatud “tulemused” said siiski teoks, ilma et ma peaksin oma toitumist üldse muutma. Mu kaal jäi samaks. Kasvasin lihasmassi, kasutades hantleid ühe sammu võrra raskemaks kui olin harjunud treeningu ajal pärast viiendat jälgimispäeva. Minu jaoks oli see lõplik tõend selle kohta, et minu tavaline režiim töötab juba minu jaoks. Kuid makrod ei rivistunud kunagi.

Ma tean ka, et toidu jälgimine, isegi kui see loeb ainult makrosid, võib olla kurnav ja varastada igapäevaelust palju vabadust. Nagu mu sõbrad paluksid mul jooke jooma minna, aga ma oleksin juba oma süsivesikvoodi täis saanud, ei lubaks makro lugemine mul minna. Ma eelistan elada vabalt ja usaldada oma iha, kui jääda välise numbri juurde.

Lisaks tundub makro lugemine mulle nagu iga teine ​​tervisetrend - ja kui ajalugu on mulle midagi öelnud, siis see on see neid suundumusi ei tasu usaldada.

Holly Van Hare on The Daily Meal'i tervisliku toitumise toimetaja, kelle kirg on podcastimine ja maapähklivõi. Tema podcasti Nut Butter Radio saate kuulata iTunesist ja jälgida tema tervislikku toitu Instagramis @eating_peanut_better.


Makro kalkulaator

See kalkulaator võib normaalsetes tingimustes pakkuda mitmeid soovitatud väärtusi inimese makrotoitainete ja kalorivajaduste jaoks.

  • Harjutus: 15-30 minutit suurenenud südame löögisagedust.
  • Intensiivne treening: 45-120 minutit kõrgenenud südame löögisagedust.
  • Väga intensiivne treening: 2+ tundi kõrgendatud südame löögisageduse aktiivsust.

Mis on makrotoitained (makro)?

Tervise ja sobivuse kontekstis määratletakse makrotoitained kõige sagedamini keemilisteks ühenditeks, mida inimesed tarbivad suurtes kogustes ja mis annavad hulgi energiat. Täpsemalt viitavad need süsivesikutele, valkudele ja rasvadele. Mõned määratlused hõlmavad ka vett, õhku, kaltsiumi, naatriumi, kloriidioone ja mõningaid muid aineid ning tüüpilisemaid makrotoitaineid, kuna inimkeha vajab neid suures koguses. Selles kalkulaatoris arvutame ainult päevaseid süsivesikute, valkude ja rasvade vajadusi.

Mikrotoitained on veel üks oluline osa inimese toitumisest ning koosnevad vitamiinidest ja mineraalainetest nagu A -vitamiin, vask, raud ja jood. Kuigi makrotoitaineid on vaja iga päev grammides, vajab inimene tavaliselt vähem kui 100 milligrammi mikroelemente.

Valgud on orgaanilised ühendid, mis koosnevad aminohapetest ja on üks makrotoitainete tüüpidest. Aminohapped on inimese heaolu jaoks hädavajalikud ning teatud aminohappeid saab kätte ainult dieediga. Neid aminohappeid nimetatakse tavaliselt "asendamatuteks aminohapeteks" ning inimesed ja teised loomad saavad neid valgu tarbimise teel.

Valguallikaid on palju, nii loomseid (liha, piimatooted jne) kui ka taimset päritolu (oad, kaunviljad, pähklid, seemned jne). Samuti on olemas proteiinilisandid, mida mõnikord kasutavad inimesed, kes üritavad lihaseid üles ehitada. Kuigi valk on inimese toidulaua vajalik osa, nagu enamiku asjade puhul, on mõõdukus oluline. On ka tervislikumaid ja ebatervislikumaid valke.

Tervislikumate valkude hulka kuuluvad:

  • Sojakaste
  • Oad
  • Pähklid
  • Kala
  • Nahata linnuliha
  • Lahja veiseliha
  • Sealiha
  • Madala rasvasisaldusega piimatooted

Ebatervislike valkude hulka kuuluvad:

  • Praetud liha
  • Töödeldud liha (delikatessliha, vorstid, kiirtoiduburgerid jne)
  • Kõrge suhkrusisaldusega jogurtid
  • Töödeldud valgubatoonid
  • Paljud juustud

Süsivesikud, mida sageli nimetatakse lihtsalt "süsivesikuteks", on ühendid, mida tavaliselt klassifitseeritakse suhkru, tärklise või kiudainete hulka. Suhkur on lihtsaim süsivesikute vorm, tärklis ja kiudained aga keerulised süsivesikud. Sageli klassifitseeritakse süsivesikud ka neid sisaldavate sahhariidide arvu alusel: monosahhariidid, disahhariidid, oligosahhariidid ja polüsahhariidid. Monosahhariide ja disahhariide nimetatakse sageli "lihtsateks süsivesikuteks", samas kui oligosahhariide ja polüsahhariide nimetatakse "kompleksseteks süsivesikuteks".

Glükoos on monosahhariid ja see on üks peamisi energiaallikaid nii inimestele kui ka teistele loomadele. Polüsahhariide, näiteks tselluloosi, ei suuda paljud organismid, sealhulgas inimesed, kergesti metaboliseerida, kuid need võivad siiski pakkuda neile väärtuslikke kiudaineid, mis aitavad seedimist. Liiga palju suhkru kujul olevaid süsivesikuid (tavalised töödeldud toitudes) võivad avaldada negatiivset mõju tervisele, kuid kasulikud on keerulisemad süsivesikud (köögiviljadest, puuviljadest, täisteratootest, kaunviljadest jne), ja vajalik inimkehale.

Rasvad on molekulid, mis koosnevad peamiselt süsiniku- ja vesinikuaatomitest. Tavalised näited hõlmavad kolesterooli, fosfolipiide ja triglütseriide. Kuigi rasvu peetakse toitumise kontekstis tavaliselt ebatervislikeks, on neil nii struktuursed kui ka metaboolsed funktsioonid ning need on inimeste toitumise vajalik osa. Need on ka väga energiatihedad ja on kõige tõhusam energia salvestamise vorm.

Rasvad klassifitseeritakse tavaliselt süsinikuaatomite sidumise alusel. Toidurasvade osas on kõige sagedamini viidatud rasvad küllastunud rasvad, küllastumata rasvad, transrasvad, monoküllastumata rasvad, polüküllastumata rasvad ja oomega-3 rasvhapped. Üldiselt loetakse küllastunud ja transrasvu ebatervislikeks rasvadeks, samas kui monoküllastumata, polüküllastumata ja omega-3 rasvhappeid peetakse tervislikumaks ja keha jaoks paremaks rasvaallikaks.

Ameeriklaste toitumisjuhiste üldised soovitused aastateks 2015–2020 hõlmavad võimaluse korral transrasvade vältimist, küllastunud rasvade tarbimise piiramist alla 10% päevas tarbitavatest kaloritest ja ideaalis asendades küllastunud rasvad toidus monoküllastumata ja polüküllastumata rasvadega.

Päevane kalorivajadus

Igapäevaselt tarbitavate kalorite arv põhineb peamiselt mitmetel teguritel, sealhulgas pikkusel, kaalul, vanusel ja aktiivsustasemel, ning sellel, kas inimene soovib kaalu säilitada, kaotada või juurde võtta. Kalkulaatori tagastatud väärtused põhinevad kahel võrrandil inimese baasainevahetuse (BMR) või puhkepäevase energiakulu (RDEE) hindamiseks. Kui BMR või RDEE on arvutatud, korrutatakse need päevase kalorivajaduse hindamiseks aktiivsusteguriga. Mifflin-St Jeori võrrand on laialt levinud võrrand, mis arvutab BMR-i peamiselt füüsiliste omaduste, näiteks kehakaalu ja pikkuse põhjal. Katch-McArdle'i valem arvutab RDEE, mis võtab arvesse lahja kehamassi. Katch-McArdle'i valem võib olla täpsem inimestele, kes on saledamad ja teavad oma keha rasvaprotsenti.

Ülaltoodud tegurite põhjal võib keskmisel inimesel olla vaja tarbida 1600–3000 kalorit päevas. Soovitused on meestel (2000–3000) üldiselt kõrgemad kui naistel (1600–2400) ja suurenenud aktiivsus nõuab rohkem kaloreid, istuv inimene aga vähem.

Kuna süsivesikud, valgud ja rasvad tagavad peaaegu kogu inimkeha energiavajaduse, saab nende igapäevaseid vajadusi arvutada päevase kalorivajaduse alusel. Kalkulaatori tagastatud väärtused on hinnang, mis põhineb standarditel ja juhistel, mille on esitanud mitmed institutsioonid, näiteks Ameerika Dieetiliit, Haiguste Tõrje ja Ennetamise Keskused, Maailma Terviseorganisatsioon jt.


Makro kalkulaator

See kalkulaator võib normaalsetes tingimustes pakkuda erinevaid soovitatud väärtusi inimese makrotoitainete ja kalorivajaduste jaoks.

  • Harjutus: 15-30 minutit suurenenud südame löögisagedust.
  • Intensiivne treening: 45-120 minutit kõrgenenud südame löögisagedust.
  • Väga intensiivne treening: 2+ tundi kõrgendatud südame löögisageduse aktiivsust.

Mis on makrotoitained (makro)?

Tervise ja sobivuse kontekstis määratletakse makrotoitained kõige sagedamini keemilisteks ühenditeks, mida inimesed tarbivad suurtes kogustes ja mis annavad hulgi energiat. Täpsemalt viitavad need süsivesikutele, valkudele ja rasvadele. Mõned määratlused hõlmavad ka vett, õhku, kaltsiumi, naatriumi, kloriidioone ja mõningaid muid aineid ning tüüpilisemaid makrotoitaineid, kuna inimkeha vajab neid suures koguses. Selles kalkulaatoris arvutame ainult päevaseid süsivesikute, valkude ja rasvade vajadusi.

Mikrotoitained on veel üks oluline osa inimese toitumisest ning koosnevad vitamiinidest ja mineraalainetest nagu A -vitamiin, vask, raud ja jood. Kuigi makrotoitaineid on vaja iga päev grammides, vajab inimene tavaliselt vähem kui 100 milligrammi mikroelemente.

Valgud on orgaanilised ühendid, mis koosnevad aminohapetest ja on üks makrotoitainete tüüpidest. Aminohapped on inimese heaolu jaoks hädavajalikud ning teatud aminohappeid saab kätte ainult dieediga. Neid aminohappeid nimetatakse tavaliselt "asendamatuteks aminohapeteks" ning inimesed ja teised loomad saavad neid valgu tarbimise teel.

Valguallikaid on palju, nii loomseid (liha, piimatooted jne) kui ka taimset päritolu (oad, kaunviljad, pähklid, seemned jne). Samuti on olemas proteiinilisandid, mida mõnikord kasutavad inimesed, kes üritavad lihaseid üles ehitada. Kuigi valk on inimese toidulaua vajalik osa, nagu enamiku asjade puhul, on mõõdukus oluline. On ka tervislikumaid ja ebatervislikumaid valke.

Tervislikumate valkude hulka kuuluvad:

  • Sojakaste
  • Oad
  • Pähklid
  • Kala
  • Nahata linnuliha
  • Lahja veiseliha
  • Sealiha
  • Madala rasvasisaldusega piimatooted

Ebatervislike valkude hulka kuuluvad:

  • Praetud liha
  • Töödeldud liha (delikatessliha, vorstid, kiirtoiduburgerid jne)
  • Kõrge suhkrusisaldusega jogurtid
  • Töödeldud valgubatoonid
  • Paljud juustud

Süsivesikud, mida sageli nimetatakse lihtsalt "süsivesikuteks", on ühendid, mida tavaliselt klassifitseeritakse suhkru, tärklise või kiudainete hulka. Suhkur on lihtsaim süsivesikute vorm, tärklis ja kiudained aga keerulised süsivesikud. Sageli klassifitseeritakse süsivesikud ka neid sisaldavate sahhariidide arvu alusel: monosahhariidid, disahhariidid, oligosahhariidid ja polüsahhariidid. Monosahhariide ja disahhariide nimetatakse sageli "lihtsateks süsivesikuteks", samas kui oligosahhariide ja polüsahhariide nimetatakse "kompleksseteks süsivesikuteks".

Glükoos on monosahhariid ja see on üks peamisi energiaallikaid nii inimestele kui ka teistele loomadele. Polüsahhariide, näiteks tselluloosi, ei suuda paljud organismid, sealhulgas inimesed, kergesti metaboliseerida, kuid need võivad siiski pakkuda neile väärtuslikke kiudaineid, mis aitavad seedimist. Liiga palju suhkru kujul olevaid süsivesikuid (tavalised töödeldud toitudes) võivad avaldada negatiivset mõju tervisele, kuid kasulikud on keerulisemad süsivesikud (köögiviljadest, puuviljadest, täisteratootest, kaunviljadest jne), ja vajalik inimkehale.

Rasvad on molekulid, mis koosnevad peamiselt süsiniku- ja vesinikuaatomitest. Tavalised näited hõlmavad kolesterooli, fosfolipiide ja triglütseriide. Kuigi rasvu peetakse toitumise kontekstis tavaliselt ebatervislikeks, on neil nii struktuursed kui ka metaboolsed funktsioonid ning need on inimeste toitumise vajalik osa. Need on ka väga energiatihedad ja on kõige tõhusam energia salvestamise vorm.

Rasvad klassifitseeritakse tavaliselt süsinikuaatomite sidumise alusel. Toidurasvade osas on kõige sagedamini viidatud rasvad küllastunud rasvad, küllastumata rasvad, transrasvad, monoküllastumata rasvad, polüküllastumata rasvad ja oomega-3 rasvhapped. Üldiselt peetakse küllastunud ja transrasvu ebatervislikeks rasvadeks, samas kui monoküllastumata, polüküllastumata ja omega-3 rasvhappeid peetakse tervislikumaks, paremaks kehaallikaks.

Ameeriklaste toitumisjuhiste üldised soovitused aastateks 2015–2020 hõlmavad võimaluse korral transrasvade vältimist, küllastunud rasvade tarbimise piiramist alla 10% päevas tarbitavatest kaloritest ja ideaalis küllastunud rasvade asendamist toidus monoküllastumata ja polüküllastumata rasvadega.

Päevane kalorivajadus

Igapäevaselt tarbitavate kalorite arv põhineb peamiselt mitmetel teguritel, sealhulgas pikkusel, kaalul, vanusel ja aktiivsustasemel, ning sellel, kas inimene soovib kaalu säilitada, kaotada või juurde võtta. Kalkulaatori tagastatud väärtused põhinevad kahel võrrandil inimese baasainevahetuse (BMR) või puhkepäevase energiakulu (RDEE) hindamiseks. Kui BMR või RDEE on arvutatud, korrutatakse need päevase kalorivajaduse hindamiseks aktiivsusteguriga. Mifflin-St Jeori võrrand on laialt levinud võrrand, mis arvutab BMR-i peamiselt füüsiliste omaduste, näiteks kehakaalu ja pikkuse põhjal. Katch-McArdle'i valem arvutab RDEE, mis võtab arvesse lahja kehamassi. Katch-McArdle'i valem võib olla täpsem inimestele, kes on saledamad ja teavad oma keha rasvaprotsenti.

Ülaltoodud tegurite põhjal võib keskmisel inimesel olla vaja tarbida 1600–3000 kalorit päevas. Soovitused on meestel (2000–3000) üldiselt kõrgemad kui naistel (1600–2400) ja suurenenud aktiivsus nõuab rohkem kaloreid, istuv inimene aga vähem.

Kuna süsivesikud, valgud ja rasvad tagavad peaaegu kogu inimkeha energiavajaduse, saab nende igapäevaseid vajadusi arvutada päevase kalorivajaduse alusel. Kalkulaatori tagastatud väärtused on hinnang, mis põhineb standarditel ja juhistel, mille on esitanud mitmed institutsioonid, näiteks Ameerika Dieetiliit, Haiguste Tõrje ja Ennetamise Keskused, Maailma Terviseorganisatsioon jt.


Makro kalkulaator

See kalkulaator võib normaalsetes tingimustes pakkuda mitmeid soovitatud väärtusi inimese makrotoitainete ja kalorivajaduste jaoks.

  • Harjutus: 15-30 minutit suurenenud südame löögisagedust.
  • Intensiivne treening: 45-120 minutit kõrgenenud südame löögisagedust.
  • Väga intensiivne treening: 2+ tundi kõrgendatud südame löögisageduse aktiivsust.

Mis on makrotoitained (makro)?

Tervise ja sobivuse kontekstis määratletakse makrotoitained kõige sagedamini keemilisteks ühenditeks, mida inimesed tarbivad suurtes kogustes ja mis annavad hulgi energiat. Täpsemalt viitavad need süsivesikutele, valkudele ja rasvadele. Mõned määratlused hõlmavad ka vett, õhku, kaltsiumi, naatriumi, kloriidioone ja mõningaid muid aineid ning tüüpilisemaid makrotoitaineid, kuna inimkeha vajab neid suures koguses. Selles kalkulaatoris arvutame ainult päevaseid süsivesikute, valkude ja rasvade vajadusi.

Mikrotoitained on veel üks oluline osa inimese toitumisest ning koosnevad vitamiinidest ja mineraalainetest nagu A -vitamiin, vask, raud ja jood. Kuigi makrotoitaineid on vaja iga päev grammides, vajab inimene tavaliselt vähem kui 100 milligrammi mikroelemente.

Valgud on orgaanilised ühendid, mis koosnevad aminohapetest ja on üks makrotoitainete tüüpidest. Aminohapped on inimese heaolu jaoks hädavajalikud ning teatud aminohappeid saab kätte ainult dieediga. Neid aminohappeid nimetatakse tavaliselt "asendamatuteks aminohapeteks" ning inimesed ja teised loomad saavad neid valgu tarbimise teel.

Valguallikaid on palju, nii loomseid (liha, piimatooted jne) kui ka taimset päritolu (oad, kaunviljad, pähklid, seemned jne). Samuti on olemas proteiinilisandid, mida mõnikord kasutavad inimesed, kes üritavad lihaseid üles ehitada. Kuigi valk on inimese toidulaua vajalik osa, nagu enamiku asjade puhul, on mõõdukus oluline. On ka tervislikumaid ja ebatervislikumaid valke.

Tervislikumate valkude hulka kuuluvad:

  • Sojakaste
  • Oad
  • Pähklid
  • Kala
  • Nahata linnuliha
  • Lahja veiseliha
  • Sealiha
  • Madala rasvasisaldusega piimatooted

Ebatervislike valkude hulka kuuluvad:

  • Praetud liha
  • Töödeldud liha (delikatessliha, vorstid, kiirtoiduburgerid jne)
  • Kõrge suhkrusisaldusega jogurtid
  • Töödeldud valgubatoonid
  • Paljud juustud

Süsivesikud, mida sageli nimetatakse lihtsalt "süsivesikuteks", on ühendid, mida tavaliselt klassifitseeritakse suhkru, tärklise või kiudainete hulka. Suhkur on lihtsaim süsivesikute vorm, tärklis ja kiudained aga keerulised süsivesikud. Sageli klassifitseeritakse süsivesikud ka neid sisaldavate sahhariidide arvu alusel: monosahhariidid, disahhariidid, oligosahhariidid ja polüsahhariidid. Monosahhariide ja disahhariide nimetatakse sageli "lihtsateks süsivesikuteks", samas kui oligosahhariide ja polüsahhariide nimetatakse "kompleksseteks süsivesikuteks".

Glükoos on monosahhariid ja see on üks peamisi energiaallikaid nii inimestele kui ka teistele loomadele. Polüsahhariide, näiteks tselluloosi, ei suuda paljud organismid, sealhulgas inimesed, kergesti metaboliseerida, kuid need võivad siiski pakkuda neile väärtuslikke kiudaineid, mis aitavad seedimist. Liiga palju suhkru kujul olevaid süsivesikuid (tavalised töödeldud toitudes) võivad avaldada negatiivset mõju tervisele, kuid kasulikud on keerulisemad süsivesikud (köögiviljadest, puuviljadest, täisteratootest, kaunviljadest jne), ja vajalik inimkehale.

Rasvad on molekulid, mis koosnevad peamiselt süsiniku- ja vesinikuaatomitest. Tavalised näited hõlmavad kolesterooli, fosfolipiide ja triglütseriide. Kuigi rasvu peetakse toitumise kontekstis tavaliselt ebatervislikeks, on neil nii struktuursed kui ka metaboolsed funktsioonid ning need on inimeste toitumise vajalik osa. Need on ka väga energiatihedad ja on kõige tõhusam energia salvestamise vorm.

Rasvad klassifitseeritakse tavaliselt süsinikuaatomite sidumise alusel. Toidurasvade osas on kõige sagedamini viidatud rasvad küllastunud rasvad, küllastumata rasvad, transrasvad, monoküllastumata rasvad, polüküllastumata rasvad ja oomega-3 rasvhapped. Üldiselt peetakse küllastunud ja transrasvu ebatervislikeks rasvadeks, samas kui monoküllastumata, polüküllastumata ja omega-3 rasvhappeid peetakse tervislikumaks, paremaks kehaallikaks.

Ameeriklaste toitumisjuhiste üldised soovitused aastateks 2015–2020 hõlmavad võimaluse korral transrasvade vältimist, küllastunud rasvade tarbimise piiramist alla 10% päevas tarbitavatest kaloritest ja ideaalis küllastunud rasvade asendamist toidus monoküllastumata ja polüküllastumata rasvadega.

Päevane kalorivajadus

Igapäevaselt tarbitavate kalorite arv põhineb peamiselt mitmetel teguritel, sealhulgas pikkusel, kaalul, vanusel ja aktiivsustasemel, ning sellel, kas inimene soovib kaalu säilitada, kaotada või juurde võtta. Kalkulaatori tagastatud väärtused põhinevad kahel võrrandil inimese baasainevahetuse (BMR) või puhkepäevase energiakulu (RDEE) hindamiseks. Kui BMR või RDEE on arvutatud, korrutatakse need päevase kalorivajaduse hindamiseks aktiivsusteguriga. Mifflin-St Jeori võrrand on laialt levinud võrrand, mis arvutab BMR-i peamiselt füüsiliste omaduste, näiteks kehakaalu ja pikkuse põhjal. Katch-McArdle'i valem arvutab RDEE, mis võtab arvesse lahja kehamassi. Katch-McArdle'i valem võib olla täpsem inimestele, kes on saledamad ja teavad oma keha rasvaprotsenti.

Ülaltoodud tegurite põhjal võib keskmisel inimesel olla vaja tarbida 1600–3000 kalorit päevas. Soovitused on meestel (2000–3000) üldiselt kõrgemad kui naistel (1600–2400) ning suurenenud aktiivsus nõuab rohkem kaloreid, istuv inimene aga vähem.

Kuna süsivesikud, valgud ja rasvad tagavad peaaegu kogu inimkeha energiavajaduse, saab nende igapäevaseid vajadusi arvutada päevase kalorivajaduse alusel. Kalkulaatori tagastatud väärtused on hinnang, mis põhineb standarditel ja juhistel, mille on esitanud mitmed institutsioonid, näiteks Ameerika Dieediliit, Haiguste Tõrje ja Ennetamise Keskused, Maailma Terviseorganisatsioon jt.


Makro kalkulaator

See kalkulaator võib normaalsetes tingimustes pakkuda erinevaid soovitatud väärtusi inimese makrotoitainete ja kalorivajaduste jaoks.

  • Harjutus: 15-30 minutit suurenenud südame löögisagedust.
  • Intensiivne treening: 45-120 minutit kõrgenenud südame löögisagedust.
  • Väga intensiivne treening: 2+ tundi kõrgendatud südame löögisageduse aktiivsust.

Mis on makrotoitained (makro)?

Tervise ja sobivuse kontekstis määratletakse makrotoitained kõige sagedamini keemilisteks ühenditeks, mida inimesed tarbivad suurtes kogustes ja mis annavad hulgi energiat. Täpsemalt viitavad need süsivesikutele, valkudele ja rasvadele. Mõned määratlused hõlmavad ka vett, õhku, kaltsiumi, naatriumi, kloriidioone ja mõningaid muid aineid ning tüüpilisemaid makrotoitaineid, kuna inimkeha vajab neid suures koguses. Selles kalkulaatoris arvutame ainult päevaseid süsivesikute, valkude ja rasvade vajadusi.

Mikrotoitained on veel üks oluline osa inimese toitumisest ning koosnevad vitamiinidest ja mineraalainetest nagu A -vitamiin, vask, raud ja jood. Kuigi makrotoitaineid on vaja iga päev grammides, vajab inimene tavaliselt vähem kui 100 milligrammi mikroelemente.

Valgud on orgaanilised ühendid, mis koosnevad aminohapetest ja on üks makrotoitainete tüüpidest. Aminohapped on inimese heaolu jaoks hädavajalikud ning teatud aminohappeid saab kätte ainult dieediga. Neid aminohappeid nimetatakse tavaliselt "asendamatuteks aminohapeteks" ning inimesed ja teised loomad saavad neid valgu tarbimise teel.

Valguallikaid on palju, nii loomseid (liha, piimatooted jne) kui ka taimset päritolu (oad, kaunviljad, pähklid, seemned jne). Samuti on olemas proteiinilisandid, mida mõnikord kasutavad inimesed, kes üritavad lihaseid üles ehitada. Kuigi valk on inimese toidulaua vajalik osa, nagu enamiku asjade puhul, on mõõdukus oluline. On ka tervislikumaid ja ebatervislikumaid valke.

Tervislikumate valkude hulka kuuluvad:

  • Sojakaste
  • Oad
  • Pähklid
  • Kala
  • Nahata linnuliha
  • Lahja veiseliha
  • Sealiha
  • Madala rasvasisaldusega piimatooted

Ebatervislike valkude hulka kuuluvad:

  • Praetud liha
  • Töödeldud liha (delikatessliha, vorstid, kiirtoiduburgerid jne)
  • Kõrge suhkrusisaldusega jogurtid
  • Töödeldud valgubatoonid
  • Paljud juustud

Süsivesikud, mida sageli nimetatakse lihtsalt "süsivesikuteks", on ühendid, mida tavaliselt klassifitseeritakse suhkru, tärklise või kiudainete hulka. Suhkur on lihtsaim süsivesikute vorm, tärklis ja kiudained aga keerulised süsivesikud. Sageli klassifitseeritakse süsivesikud ka neid sisaldavate sahhariidide arvu alusel: monosahhariidid, disahhariidid, oligosahhariidid ja polüsahhariidid. Monosahhariide ja disahhariide nimetatakse sageli "lihtsateks süsivesikuteks", samas kui oligosahhariide ja polüsahhariide nimetatakse "kompleksseteks süsivesikuteks".

Glükoos on monosahhariid ja see on üks peamisi energiaallikaid nii inimestele kui ka teistele loomadele. Polüsahhariide, näiteks tselluloosi, ei suuda paljud organismid, sealhulgas inimesed, kergesti metaboliseerida, kuid need võivad siiski pakkuda neile väärtuslikke kiudaineid, mis aitavad seedimist. Liiga palju suhkru kujul olevaid süsivesikuid (tavalised töödeldud toitudes) võivad avaldada negatiivset mõju tervisele, kuid kasulikud on keerulisemad süsivesikud (köögiviljadest, puuviljadest, täisteratootest, kaunviljadest jne), ja vajalik inimkehale.

Rasvad on molekulid, mis koosnevad peamiselt süsiniku- ja vesinikuaatomitest. Tavalised näited hõlmavad kolesterooli, fosfolipiide ja triglütseriide. Kuigi rasvu peetakse toitumise kontekstis tavaliselt ebatervislikeks, on neil nii struktuursed kui ka metaboolsed funktsioonid ning need on inimeste toitumise vajalik osa. Need on ka väga energiatihedad ja on kõige tõhusam energia salvestamise vorm.

Rasvad klassifitseeritakse tavaliselt süsinikuaatomite sidumise alusel. Toidurasvade osas on kõige sagedamini viidatud rasvad küllastunud rasvad, küllastumata rasvad, transrasvad, monoküllastumata rasvad, polüküllastumata rasvad ja oomega-3 rasvhapped. Üldiselt peetakse küllastunud ja transrasvu ebatervislikeks rasvadeks, samas kui monoküllastumata, polüküllastumata ja omega-3 rasvhappeid peetakse tervislikumaks, paremaks kehaallikaks.

Ameeriklaste toitumisjuhiste üldised soovitused aastateks 2015–2020 hõlmavad võimaluse korral transrasvade vältimist, küllastunud rasvade tarbimise piiramist alla 10% päevas tarbitavatest kaloritest ja ideaalis küllastunud rasvade asendamist toidus monoküllastumata ja polüküllastumata rasvadega.

Päevane kalorivajadus

Igapäevaselt tarbitavate kalorite arv põhineb peamiselt mitmetel teguritel, sealhulgas pikkusel, kaalul, vanusel ja aktiivsustasemel, ning sellel, kas inimene soovib kaalu säilitada, kaotada või juurde võtta. Kalkulaatori tagastatud väärtused põhinevad kahel võrrandil inimese baasainevahetuse (BMR) või puhkepäevase energiakulu (RDEE) hindamiseks. Kui BMR või RDEE on arvutatud, korrutatakse need päevase kalorivajaduse hindamiseks aktiivsusteguriga. Mifflin-St Jeori võrrand on laialt levinud võrrand, mis arvutab BMR-i peamiselt füüsiliste omaduste, näiteks kehakaalu ja pikkuse põhjal. Katch-McArdle'i valem arvutab RDEE, mis võtab arvesse lahja kehamassi. Katch-McArdle'i valem võib olla täpsem inimestele, kes on saledamad ja teavad oma keha rasvaprotsenti.

Ülaltoodud tegurite põhjal võib keskmisel inimesel olla vaja tarbida 1600–3000 kalorit päevas. Soovitused on meestel (2000–3000) üldiselt kõrgemad kui naistel (1600–2400) ja suurenenud aktiivsus nõuab rohkem kaloreid, istuv inimene aga vähem.

As carbohydrates, proteins, and fats provide nearly the entire energy needs of the human body, their daily needs can be calculated based on the daily caloric need. The values returned by the calculator are an estimate based on standards and guidelines provided by a number of institutions, such as the American Dietetic Association, Centers for Disease Control and Prevention, World Health Organization, and more.


Macro Calculator

This calculator can provide a range of suggested values for a person's macronutrient and Calorie needs under normal conditions.

  • Harjutus: 15-30 minutes of elevated heart rate activity.
  • Intense exercise: 45-120 minutes of elevated heart rate activity.
  • Very intense exercise: 2+ hours of elevated heart rate activity.

What are Macronutrients (Macro)?

In the context of health and fitness, macronutrients are most often defined to be the chemical compounds that humans consume in large quantities that provide bulk energy. Specifically, they refer to carbohydrates, proteins, and fats. Some definitions also include water, air, calcium, sodium, chloride ions, and some other substances, along with more typical macronutrients, since they are needed in large quantities by the human body. In this calculator, we only calculate daily carbohydrate, protein, and fat needs.

Micronutrients are another essential part of human nutrition and consist of vitamins and dietary minerals such as Vitamin A, copper, iron, and iodine. While macronutrients are necessary daily in amounts on the order of grams, humans typically only need fewer than 100 milligrams of micronutrients each day.

Proteins are organic compounds comprised of amino acids, and are one of the types of macronutrients. Amino acids are essential to a person's well-being, and there are certain amino acids that can only be obtained through diet. These amino acids are typically referred to as "essential amino acids," and are obtained by humans and other animals through the consumption of protein.

There are numerous sources of protein, both animal (meat, dairy, etc.) and plant-based (beans, legumes, nuts, seeds, etc.). There also exist protein supplements that are sometimes used by people who are trying to build muscle. Although protein is a necessary part of the human diet, as with most things, moderation is important. There are also healthier and unhealthier proteins.

Healthier proteins include:

  • Soy
  • Oad
  • Pähklid
  • Kala
  • Skinless poultry
  • Lean beef
  • Sealiha
  • Low-fat dairy products

Unhealthier proteins include:

  • Fried meats
  • Processed meats (deli meats, sausages, fast-food burgers etc.)
  • High sugar yogurts
  • Processed protein bars
  • Many cheeses

Carbohydrates, often referred to as simply "carbs," are compounds that are typically classified as sugar, starch, or fiber. Sugar is the simplest form of carbohydrate, while starch and fiber are complex carbohydrates. Carbohydrates are often also classified based on the number of saccharides that comprise them: monosaccharides, disaccharides, oligosaccharides, and polysaccharides. Monosaccharides and disaccharides are often referred to as "simple carbohydrates," while oligosaccharides and polysaccharides are referred to as "complex carbohydrates."

Glucose is a monosaccharide and is one of the key sources of energy for humans, as well as other animals. Polysaccharides such as cellulose cannot be easily metabolized by many organisms, including humans, but can still provide them with valuable dietary fibers, which helps with digestion. Too many carbohydrates in the form of sugar (common in processed foods) can have negative health effects, but more complex carbohydrates (from vegetables, fruits, whole grains, legumes, etc.), particularly those that provide dietary fibers, are beneficial, and necessary for the human body.

Fats are molecules that are comprised primarily of carbon and hydrogen atoms. Common examples include cholesterol, phospholipids, and triglycerides. Although fats, in the context of nutrition, are typically viewed as unhealthy, they have both structural as well as metabolic functions, and are a necessary part of the human diet. They are also highly energy dense and are the most efficient form of energy storage.

Fats are typically classified based on the bonding of carbon atoms. In terms of dietary fats, the most commonly referenced fats include saturated fats, unsaturated fats, trans fats, monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids. Generally, saturated and trans fats are considered unhealthy fats, while monounsaturated, polyunsaturated, and omega-3 fatty acids are considered to be healthier, better sources of fat for the body.

General recommendations from the Dietary Guidelines for Americans for 2015-2020 include entirely avoiding trans fats where possible, limiting saturated fat intake to comprise less than 10% of calories consumed per day, and ideally replacing saturated fats in the diet with monounsaturated and polyunsaturated fats.

Daily Calorie Needs

The number of calories a person needs to consume on a daily basis is mainly based on a number of factors including height, weight, age, and activity level, along with whether the person wants to maintain, lose, or gain weight. The values returned by the calculator are based on two equations for estimating the basal metabolic rate (BMR) or resting daily energy expenditure (RDEE) of a person. Once the BMR or RDEE is calculated, they are then multiplied by an activity factor to estimate daily caloric needs. The Mifflin-St Jeor Equation is a widely adopted equation that calculates BMR mainly based on physical characteristics such as body weight and height. The Katch-McArdle Formula calculates RDEE, which takes lean body mass into account. The Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage.

Based on the above factors, an average person may need to consume anywhere from 1600-3000 calories a day. The recommendations are generally higher for men (2000-3000) than women (1600-2400), and an increased activity level requires more calories, while a sedentary person would require less.

As carbohydrates, proteins, and fats provide nearly the entire energy needs of the human body, their daily needs can be calculated based on the daily caloric need. The values returned by the calculator are an estimate based on standards and guidelines provided by a number of institutions, such as the American Dietetic Association, Centers for Disease Control and Prevention, World Health Organization, and more.


Macro Calculator

This calculator can provide a range of suggested values for a person's macronutrient and Calorie needs under normal conditions.

  • Harjutus: 15-30 minutes of elevated heart rate activity.
  • Intense exercise: 45-120 minutes of elevated heart rate activity.
  • Very intense exercise: 2+ hours of elevated heart rate activity.

What are Macronutrients (Macro)?

In the context of health and fitness, macronutrients are most often defined to be the chemical compounds that humans consume in large quantities that provide bulk energy. Specifically, they refer to carbohydrates, proteins, and fats. Some definitions also include water, air, calcium, sodium, chloride ions, and some other substances, along with more typical macronutrients, since they are needed in large quantities by the human body. In this calculator, we only calculate daily carbohydrate, protein, and fat needs.

Micronutrients are another essential part of human nutrition and consist of vitamins and dietary minerals such as Vitamin A, copper, iron, and iodine. While macronutrients are necessary daily in amounts on the order of grams, humans typically only need fewer than 100 milligrams of micronutrients each day.

Proteins are organic compounds comprised of amino acids, and are one of the types of macronutrients. Amino acids are essential to a person's well-being, and there are certain amino acids that can only be obtained through diet. These amino acids are typically referred to as "essential amino acids," and are obtained by humans and other animals through the consumption of protein.

There are numerous sources of protein, both animal (meat, dairy, etc.) and plant-based (beans, legumes, nuts, seeds, etc.). There also exist protein supplements that are sometimes used by people who are trying to build muscle. Although protein is a necessary part of the human diet, as with most things, moderation is important. There are also healthier and unhealthier proteins.

Healthier proteins include:

  • Soy
  • Oad
  • Pähklid
  • Kala
  • Skinless poultry
  • Lean beef
  • Sealiha
  • Low-fat dairy products

Unhealthier proteins include:

  • Fried meats
  • Processed meats (deli meats, sausages, fast-food burgers etc.)
  • High sugar yogurts
  • Processed protein bars
  • Many cheeses

Carbohydrates, often referred to as simply "carbs," are compounds that are typically classified as sugar, starch, or fiber. Sugar is the simplest form of carbohydrate, while starch and fiber are complex carbohydrates. Carbohydrates are often also classified based on the number of saccharides that comprise them: monosaccharides, disaccharides, oligosaccharides, and polysaccharides. Monosaccharides and disaccharides are often referred to as "simple carbohydrates," while oligosaccharides and polysaccharides are referred to as "complex carbohydrates."

Glucose is a monosaccharide and is one of the key sources of energy for humans, as well as other animals. Polysaccharides such as cellulose cannot be easily metabolized by many organisms, including humans, but can still provide them with valuable dietary fibers, which helps with digestion. Too many carbohydrates in the form of sugar (common in processed foods) can have negative health effects, but more complex carbohydrates (from vegetables, fruits, whole grains, legumes, etc.), particularly those that provide dietary fibers, are beneficial, and necessary for the human body.

Fats are molecules that are comprised primarily of carbon and hydrogen atoms. Common examples include cholesterol, phospholipids, and triglycerides. Although fats, in the context of nutrition, are typically viewed as unhealthy, they have both structural as well as metabolic functions, and are a necessary part of the human diet. They are also highly energy dense and are the most efficient form of energy storage.

Fats are typically classified based on the bonding of carbon atoms. In terms of dietary fats, the most commonly referenced fats include saturated fats, unsaturated fats, trans fats, monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids. Generally, saturated and trans fats are considered unhealthy fats, while monounsaturated, polyunsaturated, and omega-3 fatty acids are considered to be healthier, better sources of fat for the body.

General recommendations from the Dietary Guidelines for Americans for 2015-2020 include entirely avoiding trans fats where possible, limiting saturated fat intake to comprise less than 10% of calories consumed per day, and ideally replacing saturated fats in the diet with monounsaturated and polyunsaturated fats.

Daily Calorie Needs

The number of calories a person needs to consume on a daily basis is mainly based on a number of factors including height, weight, age, and activity level, along with whether the person wants to maintain, lose, or gain weight. The values returned by the calculator are based on two equations for estimating the basal metabolic rate (BMR) or resting daily energy expenditure (RDEE) of a person. Once the BMR or RDEE is calculated, they are then multiplied by an activity factor to estimate daily caloric needs. The Mifflin-St Jeor Equation is a widely adopted equation that calculates BMR mainly based on physical characteristics such as body weight and height. The Katch-McArdle Formula calculates RDEE, which takes lean body mass into account. The Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage.

Based on the above factors, an average person may need to consume anywhere from 1600-3000 calories a day. The recommendations are generally higher for men (2000-3000) than women (1600-2400), and an increased activity level requires more calories, while a sedentary person would require less.

As carbohydrates, proteins, and fats provide nearly the entire energy needs of the human body, their daily needs can be calculated based on the daily caloric need. The values returned by the calculator are an estimate based on standards and guidelines provided by a number of institutions, such as the American Dietetic Association, Centers for Disease Control and Prevention, World Health Organization, and more.


Macro Calculator

This calculator can provide a range of suggested values for a person's macronutrient and Calorie needs under normal conditions.

  • Harjutus: 15-30 minutes of elevated heart rate activity.
  • Intense exercise: 45-120 minutes of elevated heart rate activity.
  • Very intense exercise: 2+ hours of elevated heart rate activity.

What are Macronutrients (Macro)?

In the context of health and fitness, macronutrients are most often defined to be the chemical compounds that humans consume in large quantities that provide bulk energy. Specifically, they refer to carbohydrates, proteins, and fats. Some definitions also include water, air, calcium, sodium, chloride ions, and some other substances, along with more typical macronutrients, since they are needed in large quantities by the human body. In this calculator, we only calculate daily carbohydrate, protein, and fat needs.

Micronutrients are another essential part of human nutrition and consist of vitamins and dietary minerals such as Vitamin A, copper, iron, and iodine. While macronutrients are necessary daily in amounts on the order of grams, humans typically only need fewer than 100 milligrams of micronutrients each day.

Proteins are organic compounds comprised of amino acids, and are one of the types of macronutrients. Amino acids are essential to a person's well-being, and there are certain amino acids that can only be obtained through diet. These amino acids are typically referred to as "essential amino acids," and are obtained by humans and other animals through the consumption of protein.

There are numerous sources of protein, both animal (meat, dairy, etc.) and plant-based (beans, legumes, nuts, seeds, etc.). There also exist protein supplements that are sometimes used by people who are trying to build muscle. Although protein is a necessary part of the human diet, as with most things, moderation is important. There are also healthier and unhealthier proteins.

Healthier proteins include:

  • Soy
  • Oad
  • Pähklid
  • Kala
  • Skinless poultry
  • Lean beef
  • Sealiha
  • Low-fat dairy products

Unhealthier proteins include:

  • Fried meats
  • Processed meats (deli meats, sausages, fast-food burgers etc.)
  • High sugar yogurts
  • Processed protein bars
  • Many cheeses

Carbohydrates, often referred to as simply "carbs," are compounds that are typically classified as sugar, starch, or fiber. Sugar is the simplest form of carbohydrate, while starch and fiber are complex carbohydrates. Carbohydrates are often also classified based on the number of saccharides that comprise them: monosaccharides, disaccharides, oligosaccharides, and polysaccharides. Monosaccharides and disaccharides are often referred to as "simple carbohydrates," while oligosaccharides and polysaccharides are referred to as "complex carbohydrates."

Glucose is a monosaccharide and is one of the key sources of energy for humans, as well as other animals. Polysaccharides such as cellulose cannot be easily metabolized by many organisms, including humans, but can still provide them with valuable dietary fibers, which helps with digestion. Too many carbohydrates in the form of sugar (common in processed foods) can have negative health effects, but more complex carbohydrates (from vegetables, fruits, whole grains, legumes, etc.), particularly those that provide dietary fibers, are beneficial, and necessary for the human body.

Fats are molecules that are comprised primarily of carbon and hydrogen atoms. Common examples include cholesterol, phospholipids, and triglycerides. Although fats, in the context of nutrition, are typically viewed as unhealthy, they have both structural as well as metabolic functions, and are a necessary part of the human diet. They are also highly energy dense and are the most efficient form of energy storage.

Fats are typically classified based on the bonding of carbon atoms. In terms of dietary fats, the most commonly referenced fats include saturated fats, unsaturated fats, trans fats, monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids. Generally, saturated and trans fats are considered unhealthy fats, while monounsaturated, polyunsaturated, and omega-3 fatty acids are considered to be healthier, better sources of fat for the body.

General recommendations from the Dietary Guidelines for Americans for 2015-2020 include entirely avoiding trans fats where possible, limiting saturated fat intake to comprise less than 10% of calories consumed per day, and ideally replacing saturated fats in the diet with monounsaturated and polyunsaturated fats.

Daily Calorie Needs

The number of calories a person needs to consume on a daily basis is mainly based on a number of factors including height, weight, age, and activity level, along with whether the person wants to maintain, lose, or gain weight. The values returned by the calculator are based on two equations for estimating the basal metabolic rate (BMR) or resting daily energy expenditure (RDEE) of a person. Once the BMR or RDEE is calculated, they are then multiplied by an activity factor to estimate daily caloric needs. The Mifflin-St Jeor Equation is a widely adopted equation that calculates BMR mainly based on physical characteristics such as body weight and height. The Katch-McArdle Formula calculates RDEE, which takes lean body mass into account. The Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage.

Based on the above factors, an average person may need to consume anywhere from 1600-3000 calories a day. The recommendations are generally higher for men (2000-3000) than women (1600-2400), and an increased activity level requires more calories, while a sedentary person would require less.

As carbohydrates, proteins, and fats provide nearly the entire energy needs of the human body, their daily needs can be calculated based on the daily caloric need. The values returned by the calculator are an estimate based on standards and guidelines provided by a number of institutions, such as the American Dietetic Association, Centers for Disease Control and Prevention, World Health Organization, and more.


Macro Calculator

This calculator can provide a range of suggested values for a person's macronutrient and Calorie needs under normal conditions.

  • Harjutus: 15-30 minutes of elevated heart rate activity.
  • Intense exercise: 45-120 minutes of elevated heart rate activity.
  • Very intense exercise: 2+ hours of elevated heart rate activity.

What are Macronutrients (Macro)?

In the context of health and fitness, macronutrients are most often defined to be the chemical compounds that humans consume in large quantities that provide bulk energy. Specifically, they refer to carbohydrates, proteins, and fats. Some definitions also include water, air, calcium, sodium, chloride ions, and some other substances, along with more typical macronutrients, since they are needed in large quantities by the human body. In this calculator, we only calculate daily carbohydrate, protein, and fat needs.

Micronutrients are another essential part of human nutrition and consist of vitamins and dietary minerals such as Vitamin A, copper, iron, and iodine. While macronutrients are necessary daily in amounts on the order of grams, humans typically only need fewer than 100 milligrams of micronutrients each day.

Proteins are organic compounds comprised of amino acids, and are one of the types of macronutrients. Amino acids are essential to a person's well-being, and there are certain amino acids that can only be obtained through diet. These amino acids are typically referred to as "essential amino acids," and are obtained by humans and other animals through the consumption of protein.

There are numerous sources of protein, both animal (meat, dairy, etc.) and plant-based (beans, legumes, nuts, seeds, etc.). There also exist protein supplements that are sometimes used by people who are trying to build muscle. Although protein is a necessary part of the human diet, as with most things, moderation is important. There are also healthier and unhealthier proteins.

Healthier proteins include:

  • Soy
  • Oad
  • Pähklid
  • Kala
  • Skinless poultry
  • Lean beef
  • Sealiha
  • Low-fat dairy products

Unhealthier proteins include:

  • Fried meats
  • Processed meats (deli meats, sausages, fast-food burgers etc.)
  • High sugar yogurts
  • Processed protein bars
  • Many cheeses

Carbohydrates, often referred to as simply "carbs," are compounds that are typically classified as sugar, starch, or fiber. Sugar is the simplest form of carbohydrate, while starch and fiber are complex carbohydrates. Carbohydrates are often also classified based on the number of saccharides that comprise them: monosaccharides, disaccharides, oligosaccharides, and polysaccharides. Monosaccharides and disaccharides are often referred to as "simple carbohydrates," while oligosaccharides and polysaccharides are referred to as "complex carbohydrates."

Glucose is a monosaccharide and is one of the key sources of energy for humans, as well as other animals. Polysaccharides such as cellulose cannot be easily metabolized by many organisms, including humans, but can still provide them with valuable dietary fibers, which helps with digestion. Too many carbohydrates in the form of sugar (common in processed foods) can have negative health effects, but more complex carbohydrates (from vegetables, fruits, whole grains, legumes, etc.), particularly those that provide dietary fibers, are beneficial, and necessary for the human body.

Fats are molecules that are comprised primarily of carbon and hydrogen atoms. Common examples include cholesterol, phospholipids, and triglycerides. Although fats, in the context of nutrition, are typically viewed as unhealthy, they have both structural as well as metabolic functions, and are a necessary part of the human diet. They are also highly energy dense and are the most efficient form of energy storage.

Fats are typically classified based on the bonding of carbon atoms. In terms of dietary fats, the most commonly referenced fats include saturated fats, unsaturated fats, trans fats, monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids. Generally, saturated and trans fats are considered unhealthy fats, while monounsaturated, polyunsaturated, and omega-3 fatty acids are considered to be healthier, better sources of fat for the body.

General recommendations from the Dietary Guidelines for Americans for 2015-2020 include entirely avoiding trans fats where possible, limiting saturated fat intake to comprise less than 10% of calories consumed per day, and ideally replacing saturated fats in the diet with monounsaturated and polyunsaturated fats.

Daily Calorie Needs

The number of calories a person needs to consume on a daily basis is mainly based on a number of factors including height, weight, age, and activity level, along with whether the person wants to maintain, lose, or gain weight. The values returned by the calculator are based on two equations for estimating the basal metabolic rate (BMR) or resting daily energy expenditure (RDEE) of a person. Once the BMR or RDEE is calculated, they are then multiplied by an activity factor to estimate daily caloric needs. The Mifflin-St Jeor Equation is a widely adopted equation that calculates BMR mainly based on physical characteristics such as body weight and height. The Katch-McArdle Formula calculates RDEE, which takes lean body mass into account. The Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage.

Based on the above factors, an average person may need to consume anywhere from 1600-3000 calories a day. The recommendations are generally higher for men (2000-3000) than women (1600-2400), and an increased activity level requires more calories, while a sedentary person would require less.

As carbohydrates, proteins, and fats provide nearly the entire energy needs of the human body, their daily needs can be calculated based on the daily caloric need. The values returned by the calculator are an estimate based on standards and guidelines provided by a number of institutions, such as the American Dietetic Association, Centers for Disease Control and Prevention, World Health Organization, and more.


Macro Calculator

This calculator can provide a range of suggested values for a person's macronutrient and Calorie needs under normal conditions.

  • Harjutus: 15-30 minutes of elevated heart rate activity.
  • Intense exercise: 45-120 minutes of elevated heart rate activity.
  • Very intense exercise: 2+ hours of elevated heart rate activity.

What are Macronutrients (Macro)?

In the context of health and fitness, macronutrients are most often defined to be the chemical compounds that humans consume in large quantities that provide bulk energy. Specifically, they refer to carbohydrates, proteins, and fats. Some definitions also include water, air, calcium, sodium, chloride ions, and some other substances, along with more typical macronutrients, since they are needed in large quantities by the human body. In this calculator, we only calculate daily carbohydrate, protein, and fat needs.

Micronutrients are another essential part of human nutrition and consist of vitamins and dietary minerals such as Vitamin A, copper, iron, and iodine. While macronutrients are necessary daily in amounts on the order of grams, humans typically only need fewer than 100 milligrams of micronutrients each day.

Proteins are organic compounds comprised of amino acids, and are one of the types of macronutrients. Amino acids are essential to a person's well-being, and there are certain amino acids that can only be obtained through diet. These amino acids are typically referred to as "essential amino acids," and are obtained by humans and other animals through the consumption of protein.

There are numerous sources of protein, both animal (meat, dairy, etc.) and plant-based (beans, legumes, nuts, seeds, etc.). There also exist protein supplements that are sometimes used by people who are trying to build muscle. Although protein is a necessary part of the human diet, as with most things, moderation is important. There are also healthier and unhealthier proteins.

Healthier proteins include:

  • Soy
  • Oad
  • Pähklid
  • Kala
  • Skinless poultry
  • Lean beef
  • Sealiha
  • Low-fat dairy products

Unhealthier proteins include:

  • Fried meats
  • Processed meats (deli meats, sausages, fast-food burgers etc.)
  • High sugar yogurts
  • Processed protein bars
  • Many cheeses

Carbohydrates, often referred to as simply "carbs," are compounds that are typically classified as sugar, starch, or fiber. Sugar is the simplest form of carbohydrate, while starch and fiber are complex carbohydrates. Carbohydrates are often also classified based on the number of saccharides that comprise them: monosaccharides, disaccharides, oligosaccharides, and polysaccharides. Monosaccharides and disaccharides are often referred to as "simple carbohydrates," while oligosaccharides and polysaccharides are referred to as "complex carbohydrates."

Glucose is a monosaccharide and is one of the key sources of energy for humans, as well as other animals. Polysaccharides such as cellulose cannot be easily metabolized by many organisms, including humans, but can still provide them with valuable dietary fibers, which helps with digestion. Too many carbohydrates in the form of sugar (common in processed foods) can have negative health effects, but more complex carbohydrates (from vegetables, fruits, whole grains, legumes, etc.), particularly those that provide dietary fibers, are beneficial, and necessary for the human body.

Fats are molecules that are comprised primarily of carbon and hydrogen atoms. Common examples include cholesterol, phospholipids, and triglycerides. Although fats, in the context of nutrition, are typically viewed as unhealthy, they have both structural as well as metabolic functions, and are a necessary part of the human diet. They are also highly energy dense and are the most efficient form of energy storage.

Fats are typically classified based on the bonding of carbon atoms. In terms of dietary fats, the most commonly referenced fats include saturated fats, unsaturated fats, trans fats, monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids. Generally, saturated and trans fats are considered unhealthy fats, while monounsaturated, polyunsaturated, and omega-3 fatty acids are considered to be healthier, better sources of fat for the body.

General recommendations from the Dietary Guidelines for Americans for 2015-2020 include entirely avoiding trans fats where possible, limiting saturated fat intake to comprise less than 10% of calories consumed per day, and ideally replacing saturated fats in the diet with monounsaturated and polyunsaturated fats.

Daily Calorie Needs

The number of calories a person needs to consume on a daily basis is mainly based on a number of factors including height, weight, age, and activity level, along with whether the person wants to maintain, lose, or gain weight. The values returned by the calculator are based on two equations for estimating the basal metabolic rate (BMR) or resting daily energy expenditure (RDEE) of a person. Once the BMR or RDEE is calculated, they are then multiplied by an activity factor to estimate daily caloric needs. The Mifflin-St Jeor Equation is a widely adopted equation that calculates BMR mainly based on physical characteristics such as body weight and height. The Katch-McArdle Formula calculates RDEE, which takes lean body mass into account. The Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage.

Based on the above factors, an average person may need to consume anywhere from 1600-3000 calories a day. The recommendations are generally higher for men (2000-3000) than women (1600-2400), and an increased activity level requires more calories, while a sedentary person would require less.

As carbohydrates, proteins, and fats provide nearly the entire energy needs of the human body, their daily needs can be calculated based on the daily caloric need. The values returned by the calculator are an estimate based on standards and guidelines provided by a number of institutions, such as the American Dietetic Association, Centers for Disease Control and Prevention, World Health Organization, and more.


Macro Calculator

This calculator can provide a range of suggested values for a person's macronutrient and Calorie needs under normal conditions.

  • Harjutus: 15-30 minutes of elevated heart rate activity.
  • Intense exercise: 45-120 minutes of elevated heart rate activity.
  • Very intense exercise: 2+ hours of elevated heart rate activity.

What are Macronutrients (Macro)?

In the context of health and fitness, macronutrients are most often defined to be the chemical compounds that humans consume in large quantities that provide bulk energy. Specifically, they refer to carbohydrates, proteins, and fats. Some definitions also include water, air, calcium, sodium, chloride ions, and some other substances, along with more typical macronutrients, since they are needed in large quantities by the human body. In this calculator, we only calculate daily carbohydrate, protein, and fat needs.

Micronutrients are another essential part of human nutrition and consist of vitamins and dietary minerals such as Vitamin A, copper, iron, and iodine. While macronutrients are necessary daily in amounts on the order of grams, humans typically only need fewer than 100 milligrams of micronutrients each day.

Proteins are organic compounds comprised of amino acids, and are one of the types of macronutrients. Amino acids are essential to a person's well-being, and there are certain amino acids that can only be obtained through diet. These amino acids are typically referred to as "essential amino acids," and are obtained by humans and other animals through the consumption of protein.

There are numerous sources of protein, both animal (meat, dairy, etc.) and plant-based (beans, legumes, nuts, seeds, etc.). There also exist protein supplements that are sometimes used by people who are trying to build muscle. Although protein is a necessary part of the human diet, as with most things, moderation is important. There are also healthier and unhealthier proteins.

Healthier proteins include:

  • Soy
  • Oad
  • Pähklid
  • Kala
  • Skinless poultry
  • Lean beef
  • Sealiha
  • Low-fat dairy products

Unhealthier proteins include:

  • Fried meats
  • Processed meats (deli meats, sausages, fast-food burgers etc.)
  • High sugar yogurts
  • Processed protein bars
  • Many cheeses

Carbohydrates, often referred to as simply "carbs," are compounds that are typically classified as sugar, starch, or fiber. Sugar is the simplest form of carbohydrate, while starch and fiber are complex carbohydrates. Carbohydrates are often also classified based on the number of saccharides that comprise them: monosaccharides, disaccharides, oligosaccharides, and polysaccharides. Monosaccharides and disaccharides are often referred to as "simple carbohydrates," while oligosaccharides and polysaccharides are referred to as "complex carbohydrates."

Glucose is a monosaccharide and is one of the key sources of energy for humans, as well as other animals. Polysaccharides such as cellulose cannot be easily metabolized by many organisms, including humans, but can still provide them with valuable dietary fibers, which helps with digestion. Too many carbohydrates in the form of sugar (common in processed foods) can have negative health effects, but more complex carbohydrates (from vegetables, fruits, whole grains, legumes, etc.), particularly those that provide dietary fibers, are beneficial, and necessary for the human body.

Fats are molecules that are comprised primarily of carbon and hydrogen atoms. Common examples include cholesterol, phospholipids, and triglycerides. Although fats, in the context of nutrition, are typically viewed as unhealthy, they have both structural as well as metabolic functions, and are a necessary part of the human diet. They are also highly energy dense and are the most efficient form of energy storage.

Fats are typically classified based on the bonding of carbon atoms. In terms of dietary fats, the most commonly referenced fats include saturated fats, unsaturated fats, trans fats, monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids. Generally, saturated and trans fats are considered unhealthy fats, while monounsaturated, polyunsaturated, and omega-3 fatty acids are considered to be healthier, better sources of fat for the body.

General recommendations from the Dietary Guidelines for Americans for 2015-2020 include entirely avoiding trans fats where possible, limiting saturated fat intake to comprise less than 10% of calories consumed per day, and ideally replacing saturated fats in the diet with monounsaturated and polyunsaturated fats.

Daily Calorie Needs

The number of calories a person needs to consume on a daily basis is mainly based on a number of factors including height, weight, age, and activity level, along with whether the person wants to maintain, lose, or gain weight. The values returned by the calculator are based on two equations for estimating the basal metabolic rate (BMR) or resting daily energy expenditure (RDEE) of a person. Once the BMR or RDEE is calculated, they are then multiplied by an activity factor to estimate daily caloric needs. The Mifflin-St Jeor Equation is a widely adopted equation that calculates BMR mainly based on physical characteristics such as body weight and height. The Katch-McArdle Formula calculates RDEE, which takes lean body mass into account. The Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage.

Based on the above factors, an average person may need to consume anywhere from 1600-3000 calories a day. The recommendations are generally higher for men (2000-3000) than women (1600-2400), and an increased activity level requires more calories, while a sedentary person would require less.

As carbohydrates, proteins, and fats provide nearly the entire energy needs of the human body, their daily needs can be calculated based on the daily caloric need. The values returned by the calculator are an estimate based on standards and guidelines provided by a number of institutions, such as the American Dietetic Association, Centers for Disease Control and Prevention, World Health Organization, and more.


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