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Daily Nutrition Calculator (Macronutrients) How much fat, protein, and carbohydrate do you need? Deepi Brar CONSUMER HEALTH INTERACTIVE If you've ever checked out a nutrition label you probably noticed an estimate -- usually 2,000 -- of how many calories you should be getting each day. These numbers may not be right for you because caloric needs vary with age, activity level, and other factors. Total calories aside, do you know how much of your calories should come from major nutrients (macronutrients) such as fat, protein, and carbohydrates? To find out how you really should be eating, just fill in the fields below and hit "calculate." Click here to rank your activity level.
How to Rank Your Activity Level • Very light activity. You spend most of a typical day sitting. You rarely exercise. • Light activity. You work in an office, but your day includes some walking, bicycling, or stair-climbing. Or you exercise at least 20 to 45 minutes at least once a week. • Moderate activity. Your daily routine involves walking or standing most of the day or includes some brisk or uphill walking or some lifting. Or you exercise at least 20 to 45 minutes about three times a week. • Heavy activity. Your daily routine keeps you moving most of the time or includes some running, heavy lifting, or swimming. Or you exercise at least 20 to 45 minutes every day. • Exceptional activity. You're unstoppable. You're training daily for an athletic event, or you're a professional dancer or athlete with a strenuous schedule. About 65 percent of Americans fall into one of the first two categories.
First published September 26, 2002
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