How to calculate the daily intake of calories, proteins, fats and carbohydrates.
Do you think the calories you eat per day? In principle, everyone who is engaged in the transformation of their body counts KBJU (calories, proteins, fats, carbohydrates), at least at first for sure. Now I want to talk specifically about the daily calorie content.
If you are working to increase muscle mass - it is very important to consume more kcal than to spend (surplus). And, if you intend to lose weight, then you have to eat less than you spend kcal per day.
In no case do not reduce the daily rate by more than 20%. This can lead to undesirable consequences and health problems. At first, the body will begin to lose weight, but then your metabolism will slow down and the body will begin to save energy, as a result of which, weight will also rise. In addition, in returning to normal nutrition, you will certainly gain additional (spare) kg. Because the body after the "hunger strike" will replenish reserve reserves in the form of fat in case of repeated "apocalypse." Plus mowed health, loss of strength and performance.
Now there are a lot of applications for calculating KBZhU. Pretty easy to use and very useful. Do not be lazy to consider what you use. Take care of yourself!