1. What is AMDR?

AMDR (Acceptable Macronutrient Distribution Range) represents the range of intake for carbohydrates, fats, and proteins that is associated with reduced risk of chronic disease while providing adequate intakes of essential nutrients. These ranges are adjusted based on exercise level.

2. How Does the Calculator Work?

The calculator uses exercise-adjusted ranges:

Where exercise level is categorized as:

• Sedentary - Little to no exercise
• Light Activity - Light exercise/sports 1-3 days/week
• Moderate Exercise - Moderate exercise/sports 3-5 days/week
• Active - Hard exercise/sports 6-7 days/week
• Very Active - Very hard exercise/sports & physical job

3. Importance of AMDR Calculation

Details: Proper macronutrient distribution based on activity level helps optimize performance, support recovery, and maintain overall health. Athletes and active individuals often need adjusted ratios compared to sedentary individuals.

4. Using the Calculator

Tips: Select your current exercise level from the dropdown menu. The calculator will provide the recommended macronutrient distribution ranges for carbohydrates, fats, and proteins based on your activity level.

5. Frequently Asked Questions (FAQ)

Q1: Why do AMDR ranges change with exercise level?
A: Active individuals typically need more carbohydrates for energy and slightly more protein for muscle repair, while fat needs may decrease slightly.

Q2: Are these ranges suitable for weight loss?
A: These ranges are for general health. Weight loss programs may adjust these ratios while staying within AMDR guidelines.

Q3: How accurate are these recommendations?
A: These are evidence-based general guidelines. Individual needs may vary based on specific goals, body composition, and sport.

Q4: Should endurance athletes follow different ratios?
A: Endurance athletes may need higher carbohydrate percentages during training periods, while strength athletes might benefit from slightly higher protein.

Q5: How often should I recalculate my AMDR?
A: Reassess whenever your exercise level changes significantly or every 3-6 months if maintaining consistent activity.