Carbohydrate ಅನ್ನು ಹೇಗೆ ಲೆಕ್ಕ ಹಾಕುವುದು
Carbohydrate ಎಂದರೇನು?
Carbohydrates are the body's preferred fuel source. They provide 4 calories per gram and are essential for brain function and high-intensity exercise. The right carbohydrate intake depends on total calorie needs, activity level, and health goals.
ಹಂತ-ಹಂತದ ಮಾರ್ಗದರ್ಶಿ
- 1Determine total daily calories (from BMR × activity factor)
- 2Set carb percentage based on goal (50% for general health, 30–40% for fat loss, 55–65% for endurance)
- 3Carb grams = (Calories × carb%) / 4
- 4Fiber goal: 25g/day (women), 38g/day (men) — included in total carb count
Worked Examples
ಇನ್ಪುಟ್
2,000 kcal diet, 50% carbs
ಫಲಿತಾಂಶ
250g carbs/day
1,000 kcal / 4 = 250g
ಇನ್ಪುಟ್
1,800 kcal, low carb 25%
ಫಲಿತಾಂಶ
112g carbs/day
Low-carb threshold typically <130g
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