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註冊 2001/6/2 上
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問題:([email protected])
I have seen these things posts several times on other groups and I am trying to figure out how in the world you are supposed to calculate it.
ie,,,,I have before me in a workout routine where this guy says in the bulking phase your intake should be 35% protein 50% carbs 15% fat
So If I am taking in 200g of protein how do you calculate fat and carbs alongside that?
(蛋白質,碳水化合物,脂肪所需的比例為35%,50%,15%,假設我現在一天攝取200g蛋白質,該如何計算我需要的脂肪和碳水化合物?)
John
回答
1------------------------(計算各養分的需求量)
simple mathematic ratios.
(I'm not sure if this is the easiest way though;-])
take your 200g and divide it by 35 this gives you 1 %
(計算1%所需的量:以200g蛋白質為基準,200除以35=5.71g)
now X that by 50 for carbs
(碳水化合物: 50*1% = 50*5.71 =285g)
go back to first number X by 15 for fat
(脂肪: 15*1% = 15*5.71 =85.5g)
your first number should be 5.7
所以你以攝取200g 35%蛋白質為準,換算得到其餘實際需要的(碳水化合物50%、脂肪15%)量分別為:
so
蛋白質protein = 200g
碳水化合物carbs = 285g
脂肪fat = 85.5g
Cheers
Pete.
2------------------------(各養分所得到的熱量)
I assume they want it to be 35% of calories from protein etc.(假設自蛋白質獲得35%的熱量,則)
So.. To calculate:
(一克蛋白質熱量為4cal,200g蛋白質所得熱量即為總熱量的35%,)
蛋白質
200 g protein =>
200 g*4 cal/gram protein = 800 calories(卡)
(35% of calories.So, you must be aiming for 800/.35 = 2285.7 calories. Yep, that's excess precision, but I'm rounding at the end)
(反推所需總熱量:protein 800卡熱量*0.35=總熱量=2285.7卡)
(因此,你所需的碳水化合物和脂肪所得之熱量各為:)
So, you want this much carb and fat
碳水化合物(1g=4 cal)
286 g carb => 286g *4 cal/gram carb = 1142 calories(卡)
(This is 2285 calories *0.50)
脂肪(1g= 9cal)
38.1 g fat => 38.1 g * 9 cal/gram fat = 342 calories(卡)
(This is 2285 calories* 0.15)
Good luck!
Lucia
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