Name Being able to properly calculate the wide variety of values in Nutrition is very important. These numbers
will help you to correctly assess your daily nutrient amounts, help to show how many calories you
should take in per day, and help you to properly plan meals.
For this exercise, you will tackle some of the most common calculations in Nutrition. Y
calculating EER, BMR, and BMI and proceed to the AMDR values.
The AMDR (acceptable macronutrient distribution range) ranges give approximate calorie ranges for
each of the macronutrients: carbohydrates, fats and proteins.
AMDR for carbohydrates: 45-65% of your daily caloric intake
AMDR for protein: 10-35% of your daily caloric intake
AMDR for fat: 20-35% of your daily caloric intake
The first step in calculating your AMDR comes from an assessment of your daily caloric needs. This
value is called your EER (estimated energy expenditure). EER takes into account your BMR (basal
metabolic rate) and your activity level. BMR includes calories spent on all of the functions that keep you
alive: breathing, digesting, heart rate, etc. BMR IS roughly 60% of your daily caloric needs. EER includes
BMR plus all of the calories you need for your daily activities including watking, moving around, any
exercise etc. EER varies based on how active you are.
1. Here is the calculation for EER:
a. Age:
b. Physical activity level? Circle one:
Male
Activity level
Sedentary
Low active
Active
Very active
1.00
1.11
1.26
1.48
Female
1.00
1.12
1.27
1.45
**Determine your activity level:
Sedentary = no exercise at all, desk job,
Low active = exercise roughly 30 minutes per day, yard work, walking 1-3 miles per day
Active = exercise most days per week for 30-60 minutes, walking roughly 7 miles per day
Very active = exercise most days for 60+ minutes, walking roughly 17 miles per day
c. Weight in kilograms: