BE WARNED: THIS POST HAS MATH INVOLVED
Today’s nutrition post will involve MATH. Do you know why? We will be using the Acceptable Macronutrient Distribution Ranges (AMDR), 1 example of a 2000 calorie diet to calculate the grams of carbohydrates, fat, and protein.
So, here it goes!
Here’s the basic thing to know:
Carbohydrates: 4 calories per 1 gram
Protein: 4 calories per 1 gram
Fat: 9 calories per 1 gram
AMDR for Adults (from the 2015-2020 Dietary Guidelines)
- 45-65% Carbohydrates
- 10-35 % Protein
- 20-30% Fat
Here’s the standard 2,000 calorie diet. Let’s start the calculations.
- You first find the percentage of calories for each macronutrient based on the AMDR. For example, let’s say that the percentage of calories of carbohydrates is 50% based on the 2000 calorie diet. Convert the percentge to decimals for the calculations. 2000 x 0.50 = 1000 calories
- The next step is to divide the calories by the calories in each gram of the macronutrient. There are 4 grams in 1 calorie of carbohydrates. The calories of carbohydrate is 1000 calories. 1000/4= 250 grams of carbohydrates
Let’s calculate the ranges based on the AMDR on a 2,000 calorie diet:
Carbohydrates: 900- 1300 calories
2000 x 0.45 = 900 calories
2000 x 0.65 = 1300 calories
That would be 225-325 grams of carbohydrates. Divide each calorie range by 4 since 1 gram of carbohydrates contain 4 calories.
Protein: 200-700 calories
2000 x 0.10 = 200 calories
2000 x 0.35 = 700 calories
That would be 50-175 grams of protein. Divide each calorie range by 4 since 1 gram of protein contains 4 calories.
Fat: 400-600 calories
2000 x 0.20 = 400 calories
2000 x 0.30 = 600 calories
That would be approximately 44.5 -66.7 grams of fat. Divide each calorie range by 9 since 1 gram of fat contains 9 calories.
It is best to consult with a Registered Dietitian to figure out how much to eat of what nutrient.
That’s it for now.
Did you learn anything new from this post?
Do you see calorie counting different now that you know this information?