Construct Your Physique in the Kitchen

The Harris-Benedict formula for women is as follows: BMR (women) = 447.593 + [9.247 × M (kg)] + [3.098 × H (cm)] − [4.33 × A (years)], where M stands for current body weight in kg, H for height in cm, and A for age in years.

The formula is as follows: 88, 362 + [13, 397 × M (kg)] + [4, 799 × W (cm)] − [5, 677 × L (cm)], where M stands for current total body weight in kg, W for height in cm, and L for age in years. The Mifflin pattern PPM (women) = SWE (resting energy expenditure) = [10 × body mass (kg)] + [6, 25 × height (cm)] − [5 × (age)] − 161. PPM (men) = SWE (resting energy expenditure) = [10 × body mass (kg)] + [6, 25 × height (cm)] − [5 × (age)] + 5. Both formulas are effective and used in the dietetic environment. Subsequently, the TDEE (Total Daily Energy Expenditure) is calculated: TDEE = PPM × PAL (Physical Activity Level). Depending on the intensity of the lifestyle, PAL can be: - 1,2-1,3 (bedridden person); - 1,4 (low physical activity); - 1,6 (moderate physical activity); - 1,75 (active lifestyle); - 2 (very active lifestyle); - 2,2-2,4 (professional sports). Depending on the training goal, 100-300 kcal are added daily. When it comes to reducing subcutaneous fat tissue, it is safe to gradually introduce a negative calorie balance, which for a healthy person should not exceed 500 kcal per day. It is also important to remember that the set energy value of the diet should not be lower than the level of basal metabolic rate! 3. Macronutrients Macronutrients are nothing more than the three basic components of the diet that are supplied to our body and perform extremely important functions in shaping the figure and maintaining the health of the body.

Primary structural component. The body also uses protein to produce enzymes and hormones, maintain fluid balance, and transport nutrients. Individuals who engage in active training and seek to increase muscle mass should ensure adequate protein intake in their diets. Most experts agree that protein intake should not exceed 2.2 g per kilogram of body weight per day for those who regularly participate in intense training. Protein-rich foods mainly include animal products such as meat and its derivatives, poultry, fish, eggs, milk, and cheeses. Protein can also be found in plant products such as legumes, soy products, nuts, seeds, and cereal products. One unit of protein is equal to 1 g and is equivalent to 4 kcal.

A fundamental component that provides the body with short-term energy for daily functioning. The selection of the right carbohydrates is crucial for the proper functioning of the body. According to the generally accepted classification, we distinguish between simple and complex carbohydrates. The difference between them is significant. Simple carbohydrates quickly raise the blood sugar level in the body, providing immediate energy, but can lead to diabetes in the long term. Complex carbohydrates, on the other hand, gradually release their energy and ensure a steady energy supply for the body. Complex carbohydrates are found primarily in whole-grain products such as whole-grain bread, whole-grain cereal, coarse grains, brown rice, whole-grain pasta, and bran. Other sources of carbohydrates include legumes, vegetables, and fruits. Simple, easily digestible carbohydrates, such as refined sugar, can be found in sweets, cakes, drinks, and many other products, often highly processed.

Fats, therefore, are mainly an energy reserve which, according to a number of studies, is an anti-inflammatory and enables the body to increase its strength and stamina by improving its oxygen metabolism. However, this information is also essential for healthy vegetable and animal diets. The idea is that the intake of fats should be reduced or completely eliminated from the diet. Fats contain omega-3 fatty acids, which according to numerous studies show that they are an anticonvulsant and that they help to increase the body's strength and resistance to fluidity. This information is important for both animal and plant health. Fats are an important part of a healthy diet and should be incorporated in the right proportions. Omega-3 fatty acids, which are found in fat, have anti-inflammatory properties and help increase the body's strength and resistance to fluidity. This information is important for both animal and plant health.