Understanding AMDR: Macronutrient Ranges for Optimal Health

The Institute of Medicine has established Acceptable Macronutrient Distribution Ranges -- commonly abbreviated as AMDR -- for carbohydrates, fats and proteins in your daily diet. It recommends that your diet be composed of macronutrients in certain percentages for you to receive sufficient energy and nutrition on a daily basis. Overemphasizing one macronutrient in your diet may increase your risk of chronic disease.

Instructions

• 1

  Calculate your current daily calorie intake from product labels, summing all the calories you consume during the day. Use free online calorie calculators to determine your recommended daily calorie intake, given your age, height, weight, sex and exercise level.

• 2

  Multiply your daily calorie intake by 45 to 65 percent to calculate your recommended daily intake of carbohydrates. Divide the answer by 4 to convert from calories to grams. In the example of a 2,000-calorie-per-day diet, determine the carbohydrate portion by multiplying 2,000 by 0.50, yielding 1,000 calories, and divide that result by 4 to arrive at 250 g of carbohydrates.

• 3

  Multiply your daily calorie intake by 20 to 35 percent to calculate your recommended daily intake of fats. Divide the answer by 9 to convert from calories to grams. In the example, determine the fat portion by multiplying 2,000 by 0.25, yielding 500 calories, and divide that number by 9 to result in approximately 55.5 g of fats.

• 4

  Multiply your daily calorie intake by 10 to 35 percent to calculate your recommended daily intake of proteins. Divide the answer by 4 to convert from calories to grams. In the example, determine the protein portion by multiplying 2,000 by 0.25, yielding 500 calories, and divide that number by 4 to result in 125 g of proteins.