Enter your height, weight, age, and activity level into the calculator to determine your acceptable daily macronutrient range (AMDR).
- Macro Calculator
- Calorie Calculator
- AMR (Active Metabolic Rate) Calculator
- REE (Resting-Energy-Expenditure) Calculator
The following formula is set out by the national academy of sciences to describe the ranges of macronutrient intake a person should consume.
C = 45-65% * Dkcal/4
P = 10-35% * Dkcal/4
F = 20-35% * Dkcal/9
- Where C is the number of grams of carbohydrates
- P is the number of grams of protein
- F is the number of grams of fat
- Dkcal is the daily calories you burn
What is AMDR?
AMDR, short for acceptable daily macronutrient range, is a term used in science to describe the healthy amounts of carbs, proteins, and fats a person should eat each day. These ranges are based on a percentage of calories. Carbs and Protein both provide 4 calories per gram and fat provides 9 calories per gram.
How to calculate AMDR?
First, determine the height, weight, age, gender, and activity level of the individual. For this example, the person is 70 inches tall, 204 lbs, 21 years old, male, and lightly active.
Next, determine the total number of calories the person needs per day. Using the calculator linked above, this is found to be: 2246.57 calories.
Finally, calculate the proper acceptable daily macronutrient range using the formulas above:
C = 45-65% * Dkcal/4 = 252g – 364g
P = 10-35% * Dkcal/4 = 56g – 196g
F = 20-35% * Dkcal/9 = 49g – 876