How to Property Distribute Your Macronutrient Range

Food and nutrition

Published on 25 September 2019
by Isabelle Huot

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, 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




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




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.



Isabelle Huot
Doctor in nutrition