Calculate the daily intake of proteins, fats and carbohydrates depending on weight, height, gender and activity. Learn how to eat healthy.
The BJU norm calculator will help you calculate the optimal ratio of proteins, fats and carbohydrates for your body. Proper distribution of macronutrients is the foundation of healthy eating and achieving your goals.
The BZHU calculator takes into account your gender, age, weight, height and level of physical activity. Based on the Harris-Benedict formula, your basal metabolic rate and daily caloric intake are calculated, which are then divided into proteins, fats and carbohydrates according to your goal.
Let's look at practical examples of calculating the daily intake of proteins, fats and carbohydrates for different purposes:
Male, 30 years old, 90 kg, 180 cm, average activity, goal: weight loss
BMR:
BMR = 88.36 + (13.4 × 90) + (4.8 × 180) − (5.7 × 30) = 1987 kcalTDEE:
TDEE = 1987 × 1.55 = 3080 kcalКалории:
With a 15% deficit: 2618 kcalБелки:
Proteins: 90 × 1.8 = 162 g (648 kcal)Жиры:
Fat: 90 × 0.9 = 81 g (729 kcal)Углеводы:
Carbohydrates: 2618 − 648 − 729 = 1241 kcal (310 g)BŽU: 162g / 81g / 310g
Female, 25 years old, 65 kg, 170 cm, light activity, goal: maintenance
BMR:
BMR = 447.6 + (9.2 × 65) + (3.1 × 170) − (4.3 × 25) = 1465 kcalTDEE:
TDEE = 1465 × 1.375 = 2014 kcalsКалории:
For maintenance: 2014 kcalБелки:
Proteins: 65 × 1.8 = 117 g (468 kcal)Жиры:
Fat: 65 × 0.9 = 58.5 g (526 kcal)Углеводы:
Carbohydrates: 2014 − 468 − 526 = 1020 kcal (255 g)BŽU: 117g / 58g / 255g
Male, 28 years old, 75 kg, 175 cm, highly active, goal: weight gain
BMR:
BMR = 88.36 + (13.4 × 75) + (4.8 × 175) − (5.7 × 28) = 1774 kcalTDEE:
TDEE = 1774 × 1.725 = 3060 kcalsКалории:
C sacrificial 15%: 3519 kcalБелки:
Proteins: 75 × 1.8 = 135 g (540 kcal)Жиры:
Fat: 75 × 0.9 = 67.5 g (607 kcal)Углеводы:
Carbohydrates: 3519 − 540 − 607 = 2372 kcal (593 g)BŽU: 135g / 68g / 593g
Woman, 35 years old, 80 kg, 165 cm, minimal activity, goal: weight loss
BMR:
BMR = 447.6 + (9.2 × 80) + (3.1 × 165) − (4.3 × 35) = 1544 kcalTDEE:
TDEE = 1544 × 1.2 = 1853 kcalКалории:
With a 15% deficit: 1575 kcalБелки:
Proteins: 80 × 1.8 = 144 g (576 kcal)Жиры:
Fat: 80 × 0.9 = 72 g (648 kcal)Углеводы:
Carbohydrates: 1575 − 576 − 648 = 351 kcal (88 g)BŽU: 144y / 72y / 88y
Male, 22 years old, 85 kg, 190 cm, extreme activity, goal: maintenance
BMR:
BMR = 88.36 + (13.4 × 85) + (4.8 × 190) − (5.7 × 22) = 2014 kcalTDEE:
TDEE = 2014 × 1.9 = 3827 kkalКалории:
For maintenance: 3827 kcalБелки:
Proteins: 85 × 1.8 = 153 g (612 kcal)Жиры:
Fat: 85 × 0.9 = 76.5 g (688 kcal)Углеводы:
Carbohydrates: 3827 − 612 − 688 = 2527 kcal (632 g)BŽU: 153y / 77y / 632y
Woman, 27 years old, 60 kg, 168 cm, highly active, goal: weight gain
BMR:
BMR = 447.6 + (9.2 × 60) + (3.1 × 168) − (4.3 × 27) = 1404 kcalTDEE:
TDEE = 1404 × 1.725 = 2422 kksКалории:
C surplus 15%: 2785 kcalБелки:
Proteins: 60 × 1.8 = 108 g (432 kcal)Жиры:
Fat: 60 × 0.9 = 54 g (486 kcal)Углеводы:
Carbohydrates: 2785 − 432 − 486 = 1867 kcal (467 g)BŽU: 108y / 54y / 467y
The calculation is based on the Harris-Benedict formula and takes into account your gender, age, weight, height and activity level:
BMR = 88.36 + (13.4 × weight) + (4.8 × height) − (5.7 × age) for menEach macronutrient performs an important function in the body:
Choosing the right activity level is important for accurate calculations:
Depending on the goal, different caloric adjustments are applied:
A balanced ratio of macronutrients provides:
For best results, follow these guidelines:
Our free BJU calculator will help you calculate the optimal ratio of proteins, fats and carbohydrates for your goals. Just enter your details and receive personalized nutrition recommendations.
BJU is proteins, fats and carbohydrates, the three main macronutrients in nutrition. To calculate the daily requirement of BZHU, use the calculator: enter your gender, age, weight, height and activity level. The calculator will calculate BMR (basal metabolic rate), TDEE (daily calories) and divide them into protein (1.8g/kg), fat (0.9g/kg) and carbohydrates (remaining calories).
To gain muscle mass, it is recommended to consume 1.8-2.2 g of protein per kg of body weight. For example, if you weigh 75 kg, you need 135-165 g of protein per day. This provides sufficient amino acids for muscle tissue synthesis during strength training.
When losing weight, it is recommended to consume 0.9-1 g of fat per kg of weight, which is approximately 20-30% of the total calorie content. Fats are important for the absorption of vitamins, the production of hormones and the feeling of fullness. The minimum norm is 0.7 g/kg, below which it is not recommended to fall.
For weight gain, carbohydrates make up the remaining calories after calculating protein and fat. Typically this is 45-55% of the total calories. With a weight of 75 kg and TDEE of 3000 kcal with a surplus of 15% (3450 kcal), after subtracting protein (540 kcal) and fat (607 kcal), 2303 kcal remains for carbohydrates (576 g).
When losing weight, the distribution of BZHU: proteins 1.8-2 g/kg (preserves muscle mass), fats 0.9 g/kg (supports hormones), carbohydrates - the remaining calories with a deficit of 15-20%. For example, with a weight of 70 kg: proteins 126-140 g, fats 63 g, carbohydrates will be calculated automatically from the total calorie deficit.
Macros (macronutrients) are proteins, fats and carbohydrates that contain calories. Calories are energy, and macros are the source of this energy: proteins and carbohydrates 4 kcal/g, fats 9 kcal/g. Controlling your macros not only helps you control calories, but also ensures you're getting the right nutrient ratios for your health and results.
The calculation of BJU for vegetarians is the same (BMR and TDEE according to the Harris-Benedict formula), but the protein sources are different: legumes (lentils, beans, chickpeas), tofu, tempeh, nuts, seeds, quinoa, buckwheat. It is important to ensure a complete amino acid profile by combining different sources of plant protein throughout the day.
The optimal ratio of BJU for weight loss: proteins 30-40% (1.8-2 g/kg), fats 20-30% (0.9 g/kg), carbohydrates 30-50% (the rest). A high percentage of protein helps maintain muscle, fats provide satiety, and carbohydrates provide energy. The exact distribution depends on activity level and individual characteristics.
The daily protein intake for a woman depends on the goal: for weight maintenance 1.2-1.4 g/kg, for weight loss 1.6-1.8 g/kg, for weight gain 1.8-2.2 g/kg. At 65kg, this amounts to 104-143g of protein per day depending on your goal. Protein is important for maintaining muscle mass and metabolism.
The daily intake of fat for a man is 0.9-1 g per kg of weight or 20-30% of the total calorie content. With a weight of 80 kg, this is 72-80 g of fat (648-720 kcal). The right fats are important: omega-3 (fish, flaxseed oil), monounsaturated (olive oil, avocado), a minimum of trans fats.
To calculate the BJU in a dish, sum up the BJU of all ingredients by weight: weigh each ingredient, find the BJU per 100g, recalculate by the weight of the ingredient, add everything up and divide into portions. Use food calorie tables or a calorie calculator for accuracy.
Yes, activity level affects TDEE (daily energy intake), which is then allocated to BJU. With high activity there are more total calories and therefore more carbohydrates for energy. Proteins remain stable (1.8 g/kg), fats too (0.9 g/kg), mainly carbohydrates increase.
The BJU calculation is based on the Harris-Benedict formula for BMR, then multiplied by the activity coefficient for TDEE, and the distribution is: protein = weight × 1.8 g (× 4 kcal), fat = weight × 0.9 g (× 9 kcal), carbohydrates = (TDEE − protein − fat) / 4 kcal. The calculator automatically performs all calculations.
Macronutrients are proteins, fats and carbohydrates, the three main components of nutrition. Counting macros helps you control not only calories, but also the quality of your diet: enough protein for muscles, the right fats for health, carbohydrates for energy. This is a more accurate approach than just counting calories.
To maintain muscle mass while losing weight, you need 1.6-2 g of protein per kg of weight, which is higher than the usual norm. This is because when you are in a calorie deficit, the body can use protein as an energy source, so you need more of it to protect your muscles. With a weight of 70 kg, this is 112-140 g of protein per day.
Yes, low-carb diets are effective for weight loss, but it's important not to go too low. The minimum amount of carbohydrates depends on the level of activity: with a sedentary lifestyle, 50-100 g is possible; during training, you need more (150-200 g) for energy. Proteins and fats remain at the same level.
Distribute BJU evenly throughout the day: proteins in each meal (20-40 g), fats evenly, more carbohydrates in the first half of the day and after training. For breakfast you can have more carbohydrates for energy, for dinner - more proteins and less carbohydrates. The main thing is to meet the daily requirement.
The BJU ratio of 40/30/30 means 40% calories from carbohydrates, 30% from proteins, 30% from fats. This is a popular ratio for weight maintenance. For example, at 2000 kcal: proteins 150 g (600 kcal), fats 67 g (600 kcal), carbohydrates 200 g (800 kcal). It is not suitable for everyone, it is better to calculate individually.
For the keto diet, the BJU ratio is: 5-10% carbohydrates (20-50 g), 70-80% fats, 15-25% proteins (1.2-1.5 g/kg). With a weight of 70 kg: proteins 84-105 g, fats 150-200 g, carbohydrates 20-50 g. It is important to consult a doctor before starting a keto diet. The calculator allows you to adjust the ratio manually.
For athletes, the BJU norm is: proteins 1.8-2.5 g/kg (depending on the type of sport), fats 1-1.2 g/kg, carbohydrates 4-7 g/kg for endurance, 3-5 g/kg for strength. With a weight of 80 kg and high activity: proteins 144-200 g, fats 80-96 g, carbohydrates 320-560 g. More carbohydrates for recovery after training.
Without a calculator: calculate BMR using the Harris-Benedict formula, multiply by the activity factor for TDEE, apply goal adjustment (±15%), then distribute: protein = weight × 1.8 × 4 kcal, fat = weight × 0.9 × 9 kcal, carbohydrates = (TDEE − protein − fat) / 4 kcal. The calculator does this automatically.
For weight maintenance, BJU is calculated based on TDEE without deficit/surplus. Standard distribution: proteins 1.6-1.8 g/kg, fats 0.9-1 g/kg, carbohydrates - the remaining calories. With a weight of 70 kg and TDEE 2200 kcal: proteins 112-126 g (448-504 kcal), fats 63-70 g (567-630 kcal), carbohydrates 1066-1185 kcal (267-296 g).
For weight gain, the optimal ratio of BJU is: proteins 25-30% (1.8-2.2 g/kg), fats 20-25% (0.9-1 g/kg), carbohydrates 45-55% (the rest). With a surplus of 15-20% and strength training, this ensures muscle growth. For example, with a TDEE of 2800 kcal and a surplus of 15% (3220 kcal): proteins 161 g, fats 80 g, carbohydrates 363 g.
Yes, you can eat more protein, especially when losing or gaining weight. The upper safe limit for healthy people is 2.5-3 g/kg body weight. Excess may be beneficial for satiety and muscle preservation when in a calorie deficit. However, very high protein intake (more than 3 g/kg) does not provide additional benefits and may put strain on the kidneys.
Age affects BMR (basal metabolic rate), which is calculated using the Harris-Benedict formula taking into account age. After 30 years, metabolism slows down by 1-2% per year. However, the BJU norm (proteins 1.8 g/kg, fats 0.9 g/kg) remains relatively stable, only the total calorie content changes. Older adults may require more protein (up to 2 g/kg) to maintain muscle.
For pregnant women, the calculation of BZHU is similar to the usual one, but calories are added to TDEE: I trimester +0 kcal, II trimester +340 kcal, III trimester +452 kcal. Distribution of BJU: proteins increase to 1.8-2 g/kg (important for fetal growth), fats and carbohydrates remain within normal limits. Consultation with a doctor is required for individual recommendations.
It is better to count both calories and dietary fat at the same time. Calories control overall energy (deficit/surplus), BZHU ensure the correct quality of nutrition. For example, you can meet the calories, but not enough protein or too much fat. BZHU control helps to achieve goals faster and better. Use the BZHU calculator for a comprehensive approach.
When changing weight, recalculate the BJU: proteins and fats are recalculated to the new weight (proteins = new weight × 1.8, fats = new weight × 0.9), carbohydrates are calculated from the new TDEE. When losing 5 kg: proteins decrease by 9 g, fats by 4.5 g, total calorie content decreases by ~250 kcal. Recalculate every 3-5 kg of weight change.
High protein foods: chicken breast (30g/100g), turkey (29g), fish (20-25g), eggs (13g/piece), cottage cheese (16-18g), buckwheat (13g), oatmeal (12g), legumes (20-25g), nuts (15-25g), tofu (16g). Use a variety of protein sources throughout the day for a complete amino acid profile.
Sources of healthy fats: avocado (15g/100g), nuts (50-70g fat), seeds (flax, chia), olive oil, fatty fish (salmon, mackerel), eggs (yolk), dark chocolate. Limit saturated fats (red meat, butter) and avoid trans fats (fast food, margarine).