This macronutrient calculator will
give you the estimated amount of carbohydrates, protein and fat grams to
consume based on your daily calorie needs.
The formula is based on the National Academy of Sciences.
calculator will show you the Acceptable Macronutrient Distribution
Range or AMDR.
Just input your daily calorie budget and calculate for the results.
The range for the results are as follows;
Carbs: 45 - 65%
Protein: 10 - 35%
Fat: 20 - 35%
This means for a 2000 a day calorie diet, you would need to get at
least 45% of the energy from the carbohydrates in your foods.
You do not want to go over the high range of 65%.
Similarly, the fat content in the foods should be between 20 - 35% of
the calories that make up the food item.
Protein needs to be in the 10 - 35% range.
The above recommended distribution, according to the NAS, is an
acceptable range that will help reduce risk for chronic diseases. This
range will provide essential nutrients like vitamins and minerals.
A diet that is within this range is recommended for lasting weight
loss. An unbalanced diet may increase health risks due to potential
lack of important nutrients.
The formula behind this macronutrient calculator is fairly simple. It
uses the 4-9-4 equation, which is the breakdown of calories from
fat, protein and carbohydrates
Basically, the calorie
distribution is 4 grams of protein, 9 grams of fat and 4 grams
of carbohydrates that makes up the total calories.
So, if your food item had 10 grams of protein, 2 grams of fat and 24
grams of carbohydrates, the total calories would be;
10 X 4 = 40 protein
2 X 9 = 18 fat calories
24 x 4 = 96 carb calories
This would give you a total of 154 calories for that food item.
Using the 4-9-4 equation to determine the proper macronutrient
distribution the formula would be;
Calorie needs X Protein %
/ 4 = Protein Grams
Calorie needs X Carb % / 4 = Carb Grams
Calorie needs X Fat % / 4 = Fat Grams
So, for this macronutrient calculator, a low and high range is used for
each of the above macronutrients.
Therefore the low range formula would
look like this for a 2000 a day calorie consumption;
2000 x .10 / 4 = 50(g)
2000 x .45/ 4 = 225(g) Carbohydrates
2000 x .20 / 9 = 44(g) Fat
The high range for this macronutrient calculator would be;
2000 x .35 / 4 = 175(g)
2000 x .65/ 4 = 325(g) Carbohydrates
2000 x .35 / 9 = 78(g) Fat
Certain diet plans will use different percentages than shown above.
Often they will have a higher percent of protein and less fat and
carbohydrates. As long as their numbers are within the range above, you
should be okay.
If their percentages are extremely different, then you could be at risk
of missing some important nutrients.
In addition to this macronutrient calculator check out the calorie calculator
. You can look up hundreds of foods and get the nutrition information.
The BMR calculator will give you the recommended daily calories based
on your Basal Metabolic Rate and your activity level. The base BMR is
what is required just to perform bodily functions such as breathing,
digesting and more.
The daily calorie needs would then include what you need based on your
activity level in order to maintain your current weight.
Weight Loss Calculator
This one takes the BMR and then gives you the calories needs in order
to lose weight. By reducing calorie intake by 500 - 1000 calories a
day, you could lose 1 - 2 pounds per week.
The BMI, or Body Mass Index, will help you determine if you are at a
health risk due to your current weight. Based on your gender, age,
weight and frame size, you will fall into one of four categories.
Depending on the results, you may want to lose (or gain) weight to get
within the normal range.
Target Heart Rate Calculator
Make the most of your workouts by exercising within your target heart
rate zone. If you are not sure what your target is, then use this
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Use these eating healthy tips to ensure you are getting the right
vitamins and minerals from the macronutrients in your foods. Eating healthier can reduce medical risks of certain diseases as well
as help you lose weight.
Reading Food Labels
Food labels can sometimes be a bit confusing. Check out this article to
get the breakdown on a food label so you can select the right
macronutrient distribution for your shopping list.
Check out the healthy recipes on this site. Each recipe comes complete
with nutrition information and Weight Watchers Points. You can find something new for breakfast, lunch, dinner, appetizers or