Calculate AMDR macro ranges and grams per meal from daily calories, or estimate calories from weight, height, age, sex, and activity.

AMDR Calculator

By Daily Calories
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These adult preset splits stay inside adult AMDR ranges and give a faster macro target than a plain range table.

AMDR Results

Calories Used
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Meals Per Day
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Mode
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Carbohydrates
Percent
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Grams per day
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Grams per meal
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Protein
Percent
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Grams per day
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Grams per meal
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Fat
Percent
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Grams per day
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Grams per meal
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Carbohydrate and protein use 4 kcal per gram. Fat uses 9 kcal per gram.
Enter your calories or estimate them first, then calculate your AMDR ranges or a goal-based macro split.

Note: This calculator provides general informational estimates, not medical advice. If you’re under 18, pregnant/breastfeeding, have a medical condition that affects diet (e.g., diabetes, kidney or heart disease), or a history of eating disorders, consult a clinician or registered dietitian before making dietary changes.

AMDR Formula

The AMDR ranges are described in the Dietary Reference Intakes (DRIs) from the National Academies. You can verify the AMDR percentage ranges in their DRI “Macronutrients” guidance. Last reviewed: January 2026.

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 used for the calculation (your estimated daily calorie needs (TDEE) or a calorie target set with a clinician/dietitian)

AMDR Definition

What is AMDR?

AMDR, short for acceptable daily macronutrient range, is a term used in nutrition science to describe typical healthy ranges for how your total daily calories may be distributed among carbohydrates, protein, and fat. These ranges are expressed as a percentage of total calorie intake. Carbohydrate and protein provide 4 calories per gram and fat provides 9 calories per gram.

Example Problem

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: — calories.

Finally, calculate the proper acceptable daily macronutrient range using the formulas above:

C = 45–65% × Dkcal ÷ 4 = —g – —g

P = 10–35% × Dkcal ÷ 4 = —g – —g

F = 20–35% × Dkcal ÷ 9 = —g – —g