Where do we start?
Let’s look at Acceptable Macronutrient Distribution Range (AMDR) and recommended caloric intake. AMDR is a range of intake for a particular energy source (protein, fat, or carbohydrate), expressed as a percentage of total energy (kcal) (9 kcal fats, 4 kcal for protein and carbohydrates).
The government of Canada has published their estimated energy requirements for various populations. Macronutrient requirements for each three are as follows; protein 15-30% intake, lipids (fat) 15-20% of intake and 40-60% carbohydrate intake. Here is an example of an Active Male and Female ingesting 3000/kcal and 2350/kcal as recommended by health Canada:
Active Male (19-30 y):
CHO = 3,000 kcal *(0.4) to 3,000 kcal *(0.6) = 1,200 to 1,800 kcal OR 300 – 450 grams/day
Protein = 3,000 kcal *(0.15) to 3,000 kcal * (0.3) = 450 to 900 kcal OR 112.5 – 225 grams/day
Lipids (fat) = 3,000 kcal *(0.15) to 3,000 kcal * (0.2) = 450 to 600 kcal OR 50 – 67 grams/day
Active Female (19-30 y):
CHO = 2350 kcal *(0.4) to 2350 kcal *(0.6) = 940 to 1410 kcal OR 235 – 353 grams/day
Protein = 2350 kcal *(0.15) to 2350 kcal * (0.3) = 353 to 705 kcal OR 88 – 176 grams/day
Lipids (fat) = 2350 kcal *(0.15) to 2350 kcal * (0.2) = 353 to 470 kcal OR 39 – 52 grams/day
The calculated numbers above are at the higher end of the recommended macronutrient intake. You can use the link above to see where you fall on their scale and plug in the numbers to find out your recommended daily intake (recommended intake * % macronutrient intake)/macronutrient kcal).
The tedious part is logging a typical week of food intake and estimating the amount of each macronutrient per meal. This can be made easier with a fitness and diet tracking app.
Ultimately, there is no quick fix like nutrition fads will have you believe, instead auditing your intake will go a long way in reaching your body composition goals.
