|
|
MACRONUTRIENT CALCULATOR
Macronutrient Calculator Instructions
There are a plethora of nutritional strategies adopting different ratios of carbohydrates to protein to fat. While some people are carbohydrate sensitive and do better on with a low-carb diet strategy, others simply cannot do without carbs or need to watch their fat intake. This macronutrient calculator allows you to choose the diet strategy you want and does the hard work of calculating your daily intake of carbohydrate, protein and fat for you.
Simply enter the number of calories you wish to consume per day. Then either select one of the common diet ratios or enter your own macronutrient percentages in the boxes below (make sure it adds up to 100%!). You can also choose the number of meals you want to eat per day. This allows the calculator to compute the amount of calories, carbohydrate, protein and fat you should consume within each meal. Then simply click calculate.
More:
Calorie Calculator
Exercise Calculator
Heart rate Calculator
Body Type Calculator
Ideal weight calculator
Body Fat Calculator
Macronutrient Ratios
The three macronutrients are carbohydrate, protein and fat. These are the nutrients that porvide us with energy (i.e. calories).
Carbohydrate provides 4 calories per gram.
Protein provides 4 calories per gram.
Fat provides 9 calories per gram
There are guidelines, such as those by the National Academy of Sciences (NAS), which recommend healthy ranges of the major macronutrients (protein, carbohydrate and fat), as they can positively or adversely affect our health. The three macronutrients not only supply us with energy, but are also sources of essential nutrients like vitamins and minerals. According to scientists, those whose diet is beyond the recommended ranges (also known as Acceptable Macronutrient Distribution Ranges for Adults) as set by the NAS are potentially increasing their risk of developing chronic disease due to nutritional deficiency. Acceptable Macronutrient Distribution Ranges for Adults (as a percentage of Calories) according to NAS are as follows:
| Protein | Carbohydrate | Fat |
| 10-35% | 45-65% | 20-35% |