Macros proteins, carbohydrates, and fats are the building blocks of energy in our diet.
- Protein: 4 calories per gram
- Carbohydrates: 4 calories per gram
- Fat: 9 calories per gram
- Alcohol (not a macronutrient, but contributes): 7 calories per gram
These values are based on the Atwater system, still used worldwide to estimate food energy.
The AMDR Ranges
According to the Dietary Guidelines for Americans and NIH, the Acceptable Macronutrient Distribution Ranges (AMDR) are:
- Carbohydrates: 45–65% of total calories
- Protein: 10–35% of total calories
- Fat: 20–35% of total calories
This flexibility allows people to adapt their macro intake based on personal goals like fat loss, muscle gain, or performance.
Why Food Quality Still Matters
Macros tell you where your calories come from, but nutrient density (vitamins, minerals, fiber) makes the difference for long-term health. Whole grains, lean proteins, healthy fats, fruits, and vegetables all provide macros plus essential nutrients.
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