Susan is a college student interested in eating healthy but doesn't know where to start. You calculate her Calorie needs to be 1,812 kcals/day. You decide to give her a target kcal consumption for each macronutrient group. According to the AMDRs, how many kcals from carbohydrate, fat, and protein should she consume?
(Each answer should be a whole number - round and do not use decimals or commas).
Carbohydrates: $\square$ type your answer... - $\square$ type your answer... kcals
Fat: $\square$ type your answer... - $\square$ type your answer... kcals
Protein: $\square$ type your answer... - $\square$ type your answer... kcals
*hint: this information can be found in the unit 6 lecture
Answer (2)
Calculate the lower and upper bounds for carbohydrate intake: 0.45 × 1812 = 815 kcals and 0.65 × 1812 = 1178 kcals.
Calculate the lower and upper bounds for fat intake: 0.20 × 1812 = 362 kcals and 0.35 × 1812 = 634 kcals.
Calculate the lower and upper bounds for protein intake: 0.10 × 1812 = 181 kcals and 0.35 × 1812 = 634 kcals.
State the final ranges for each macronutrient: Carbohydrates: 815 − 1178 kcals, Fat: 362 − 634 kcals, Protein: 181 − 634 kcals.
Explanation
Understanding the Problem We need to calculate the recommended Calorie intake ranges for carbohydrates, fat, and protein for Susan, based on her daily Calorie needs of 1,812 kcals and the AMDRs (Acceptable Macronutrient Distribution Ranges).
Calculating Carbohydrate Range First, let's calculate the carbohydrate range. The AMDR for carbohydrates is 45-65% of total Calories.
Carbohydrate Lower Bound Lower bound for carbohydrates: 45% of 1,812 kcals.
Carbohydrate Lower Bound Calculation 0.45 × 1812 = 815.4
Carbohydrate Lower Bound (Rounded) Rounding to the nearest whole number, the lower bound is 815 kcals.
Carbohydrate Upper Bound Upper bound for carbohydrates: 65% of 1,812 kcals.
Carbohydrate Upper Bound Calculation 0.65 × 1812 = 1177.8
Carbohydrate Upper Bound (Rounded) Rounding to the nearest whole number, the upper bound is 1178 kcals.
Calculating Fat Range Next, let's calculate the fat range. The AMDR for fat is 20-35% of total Calories.
Fat Lower Bound Lower bound for fat: 20% of 1,812 kcals.
Fat Lower Bound Calculation 0.20 × 1812 = 362.4
Fat Lower Bound (Rounded) Rounding to the nearest whole number, the lower bound is 362 kcals.
Fat Upper Bound Upper bound for fat: 35% of 1,812 kcals.
Fat Upper Bound Calculation 0.35 × 1812 = 634.2
Fat Upper Bound (Rounded) Rounding to the nearest whole number, the upper bound is 634 kcals.
Calculating Protein Range Finally, let's calculate the protein range. The AMDR for protein is 10-35% of total Calories.
Protein Lower Bound Lower bound for protein: 10% of 1,812 kcals.
Protein Lower Bound Calculation 0.10 × 1812 = 181.2
Protein Lower Bound (Rounded) Rounding to the nearest whole number, the lower bound is 181 kcals.
Protein Upper Bound Upper bound for protein: 35% of 1,812 kcals.
Protein Upper Bound Calculation 0.35 × 1812 = 634.2
Protein Upper Bound (Rounded) Rounding to the nearest whole number, the upper bound is 634 kcals.
Final Answer Therefore, Susan should consume: Carbohydrates: 815 - 1178 kcals Fat: 362 - 634 kcals Protein: 181 - 634 kcals
Examples
Understanding macronutrient ranges is crucial for maintaining a balanced diet. For instance, if Susan were planning a day's meals, she could use these ranges to ensure she's getting enough energy from each source. Imagine she's planning a breakfast with oatmeal (carbs), nuts (fats), and yogurt (protein). Knowing her target ranges helps her adjust portion sizes to meet her nutritional goals. This approach is also useful for athletes optimizing their performance or individuals managing specific health conditions, like diabetes, where carbohydrate intake needs careful monitoring.
Susan should consume between 815 - 1178 kcals from carbohydrates, 362 - 634 kcals from fats, and 181 - 634 kcals from proteins each day. These ranges are based on her daily Calorie needs of 1,812 kcals, aligned with the AMDRs. This approach will help her maintain a balanced diet while pursuing her healthy eating goals.
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