Are you wondering how many carbohydrates, protein, and fats you should be eating?
To learn more on the subject, the first option is to follow the recommendations established by Health Canada. The recommended range, referred to Acceptable Macronutrient Distribution Range (AMDR), is available online. To customize these ranges, use the method outlined below to estimate your needs.
Step one: calculate your energy requirement
To calculate your energy requirement, use the method described at ProfilAn.ca, or in either of the Kilo Cardio or Kilo Solution books. Ask your trainer or nutritionist for help.
Step two: calculate your protein requirement
For optimal results, adjust your intake based on your activities or goals. It is best to start with by calculating your protein. You will then be able to determine your other macronutrients based on your protein requirement.
Macronutrient breakdown by sport
|
Activity |
Protein |
|
Sedentary, leisure time physical activity |
0.8 to 1.1 g/kg of body weight |
|
Endurance sports |
1.2 to 1.4 g/kg of body weight |
|
Strength sports |
1.3 to 1.8 g/kg of body weight |
Distribution based on goals
|
Activity |
Protein |
|
Weight loss |
1.5 to 2.2 g/kg of body weight |
|
Muscle mass gain |
1.8 to 2.5 g/kg of body weight |
Note: since one gram of protein contains four calories, this number must be multiplied by four!
Step three: identify your fat and carbohydrate requirements
Once you have identified your protein requirement, calculate your fat intake, totalling to 30% of your total daily caloric intake (nine calories per gram of fat). The role of fat is often overlooked. There is no need to aim for a low fat intake. Focus instead on the quality of fat by prioritizing plant-based fats such as oils, avocados, nuts, and seeds.
Carbohydrates represent the remaining calories needed to meet your energy requirement. Carbohydrates are the main source of energy for the human body and a must for athletes! Based on your calculations, they will comprise between 45% to 65% of your daily caloric intake.
