dr marten knee high boots What Is the AMDR Recommendation for Carbohydrates
Healthy Eating Diet Fat What Is the AMDR Recommendation for Carbohydrates? Carbohydrates include starches, sugars and fiber.
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Carbohydrates are found in a variety of foods, including grains, fruits, vegetables, milk, yogurt, legumes, nuts and seeds. The Acceptable Macronutrient Distribution Range, or AMDR, for carbohydrates is the percentage of your total calorie intake that should come from carbs each day. Carbohydrates should make up the largest percentage of your calories, compared with protein or fat, but the carb AMDR is quite variable.
AMDR Range According to the Institute of Medicine, the carbohydrate AMDR is 45 to 65, meaning 45 to 65 percent of your daily calories should come from carbs. By comparison, the AMDR for adults is 10 to 35 percent for protein and 20 to 35 percent for dietary fat. Carbohydrates and protein each provide 4 calories per gram while fat contains 9 calories a gram.
Recommendations for Athletes Getting 45 percent of your food intake from carbs may be too low for athletes and people who exercise regularly, because carbs are the body’s main fuel source during physical activity. Brown University suggests that athletes should get about 65 percent of their daily intake from carbohydrates. The American Academy of Orthopaedic Surgeons recommends that athletes get 60 to 70 percent of their calories from carbs.
Grams of Carbs You can determine your carb requirements in grams using your daily calorie intake. The Dietary Guidelines for Americans 2010 state that for healthy weight maintenance,
most women need 1,600 to 2,400 calories daily, compared with 2,000 to 3,000 calories for most men. Since carbs provide 4 calories per gram, divide 45 to 65 percent of your calorie needs by 4 to determine your carb requirements in grams. For example, if you eat 2,000 calories a day, 900 to 1,300 of those calories should be from carbs, which is equivalent to 225 to 325 grams.
Low Carb Diets High protein, low carb diets are often used to help reduce calorie intake for weight loss. For example, you’d have to consume at least 45 percent of your calorie intake from carbs to meet the AMDR, which is at least 135 grams of carbs daily when following a 1,200 calorie weight loss diet. Her articles are published on various health, nutrition and fitness websites. coli outbreak tied to soy nut butter sickens 2 in Santa ClaraUninsured rate in California drops to record low, CDC estimates